| Location: Champaign,IL,USA Member Since: Jan 01, 2006 Gender: Unknown Goal Type: Unknown Running Accomplishments: Not much to report:
5K: 18:58 (2004), 17:50 (1978);
10K: 41:40 (2004), 36:06 (1978);
Half: 1:34:46 (5/7/05);
Full: 3:31:45 (5/7/06) Short-Term Running Goals: 5K: 16:30;
10K: 35:30;
Half: 1:20;
Full: 2:50 Long-Term Running Goals: Looking two years out is long-term enough for me right now. Personal: Married, 48, two kids (Chris in 1986, Amelia in 1989), writer & game designer since 1984. IL, USA. |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.55 | 11.50 | 11.10 | 5.50 | 178.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Some easy stuff in prep for a harder weekend of training coming up. Seem to be over with the recovery; I've had a short interval workout and a short tempo run this week with only a little lingering soreness. Looking at about 10mi on Sat, with 3-6 of that at MP, and then a 12-15mi "long" run on Sunday. See if it happens. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| On local college track. Mostly empty; one other runner, two walkers. 2mi WU, 6mi at MP, 3mi CD. Piriformis started acting up at around mile 5. Took a brief break every 1.5mi of the MP portion and changed directions on the track. Seemed to help a bit. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Wrangled out a bunch of old railroad ties that were serving as steps up a little rise in our backyard but have been past their prime for a few years now. Bought a bunch of landscpae timbers, got them home, cut them to size, and wrangled them into the back yard and that was about it for me. Then went on a paddleboat ride with my wife, then a bike ride, then a walk with wife and dog. By the time I got out the door to run, it was 10PM and I wasn't up to a long run, so I did what I could. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 2.50 | 9.25 |
| Went to local college track this morning, warmed up, ran 4x1000m (with 600m jog recovery), then cooled down. The intervals were done in 4:01, 3:46, 3:44, and 3:44 (6:24, 6:00, 6:00, 6:00 paces), which is probably around my current 5K pace on average (6:24 is above, 6:00 is below). For anyone who reads this: * Is 600m too long a recovery jog? I was trying to make even miles (1000m + 600m) so I'd start each rep out at the same point. * Does 5K pace or slightly below count as threshold or VO2Max? I'd guess somewhere between but I'm not sure. Thanks! | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| Easy run in the AM. Sore from yesterday's track WO. Might get more miles in this evening playing Ultimate Frisbee with a group from work. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 1.25 | 7.50 |
| Went to the track again. Warmed up, then did a ladder of 200/400/600/400/200m at ~my mile pace, with 200m recovery jogs (400m after the 600 rep). The 600m rep felt pretty hard and I lost the pace by a few seconds. The others were pretty much on-pace. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run around the neighborhood to rest legs. If it doesn't rain much in the next 24 hours, I'll be doing a trail race tomorrow morning. If it does rain a decent amount, that trail will be a mess, with incredibly slippery steep ups and downs in 11 ravines (small feeder streams into the lake the race goes around). Fairly high risk of injury when wet, so I'll pass if so. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Shut down when piriformis really kicked in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Piriformis didn't really lick in until about 6.5mi into the run, later than it has in the past. Perhaps the exercises I'm doing for it are working; too early to tell yet. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.75 | 7.25 |
| Went to the Parkland College track this morning (becoming a regular here, about twice a week). Warmed up, then ran 3x400m (~3K race pace) with 200m jog recoveries, then 2x1200m (@10K pace). I had run last night, ending at about 11PM, and I felt sore and tired from the start of this morning's WO. The 400s were off were they should have been. I was supposed to hit 1:25 per and instead ended up at 1:40, 1:30, and 1:27. Got closer as I went along, but just couldn't seem to get there. The 1200s went a lot better; I think the slower pace per 400m segment was just within my reach. I was supposed to hit 1:38/400m for the 1200s and averaged 1:39 for the first and 1:37 for the second. I was glad when that WO ended. I crawled my way to a 1-mile cooldown and that was about all I could do. Pretty sore now. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.10 | 0.00 | 7.60 |
| Mostly easy running around the neighborhood, with 5x1:30 @ 10K pace thrown in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Went to nearby college and ran around campus for an hour or so. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Easy run on hilly dirt/grass trails about 15 minutes from my house. Did 8x100m strides during the run, but not very fast. Right calf is now hurting after this run. I'm limping around for Father's Day. BTW, Happy Father's Day to all relevant parties. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Seem to have a minor right calf pull, so I'm taking it easy for the next couple of days. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 5.50 | 0.00 | 9.25 |
| WU, then 5.5mi @ 7:35 pace, which is around my half-M pace (PR pace is 7:15, other halfs have been in the 7:30-7:40 range). Was going to do about 8mi at that pace, but my left piriformis and right calf started acting up and I went into my cooldown. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Went to local track at 7AM this morning. It was already 78 deg, 96% humidity, and the sun was out. Wanted to do 8-12 x 400m (at around 3K race pace) but couldn't make myself do more than 4. Jogged a couple of miles and I was done. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| Just easy running around the neighborhood this morning. For some reason, even though it was sprinkling out, the humidity was only 87%, compared to yesterday's 96% with no rain. Getting used to doing my runs in the morning. Takes me a while to get ready, but I like having my evenings freer. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.00 | 0.00 | 8.75 |
| Went to the local college track. WU, then 3xmile, 3:30 recovery, CD. Mile reps were supposed to be at 6:10-6:15, but I couldn't get them down below 6:35. I'm either still adjusting to the warmer/more humid weather or the marathon sucked all my fitness away. I think I'm going to avoid racing until Fall, as my inability to run faster stuff would make 5Ks and 10Ks kinda depressing. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Missed my Sunday long run due to storms and family travel, so I ran a little longer than a normal easy run today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just an easy jog around the neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 5.50 | 0.00 | 0.00 | 8.70 |
| WU, then 5.5mi @ ~MP (pace in my first marathon was 8:02, this was at 7:42 pace), then CD. Piriformis started bothering me about 5mi into the MP-paced portion, so I stretched and went into a cooldown. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just an easy run around the neighborhood. I'm trying to kick this piriformis thing while getting and keeping my mileage into the 45-60mpw range, so I'm scaling back my easy days, keeping them to 45 min or so of running. That way, I can recover more and concentrate on making my harder days count more. I hope. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.55 | 11.50 | 11.10 | 5.50 | 178.65 |
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