| Location: South Hill,VA,United States Member Since: Oct 23, 1983 Gender: Male Goal Type: Recover From Injury Running Accomplishments:
1 Mile - 4:54 (16 yrs.) - 1986
2 Mile - 10:49 (16 yrs.) - 1986
5K - 16:44 (16 yrs.) - 1986
8K - 30:32 (16 yrs.) - 1986
5K - 19:36 (37 yrs.) - 2008
8K - 33:29 (36 yrs.) - 2006
10K - 42:38 (38 yrs.) - 2008 13.1 - 1:38:53 (38 yrs.) - 2008 26.2 - 3:31:26 (38 yrs.) - 2008
Short-Term Running Goals:
Train consistently and smart. Run some local races and hope to lower PR's every once in awhile. Long-Term Running Goals:
I would love to see a 5:XX for a mile just one more time. Go under 20 in a 5K. And a sub 40 for a 10K. Personal: Born in 1970. Grew up in Richmond, Virginia. Ran high school track and cross country. Also lived in the Outer Banks of North Carolina for a few years. Now living in South Hill, Virginia. Married since 1995 and have two children. Have been a police officer since 1994. Look for me on Twitter and FaceBook Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 105.81 | 0.00 | 0.00 | 0.00 | 13.20 | 119.01 |
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| Saucony Grid Shadow 11 Miles: 47.44 | Asics Gel - Fortitude 3 Miles: 58.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Started my watch but it felt like the button stuck. So I tapped it again. I did not notice the 2nd tap stopped it. I happened to glance at it only a couple of minutes later, which I usually do not do. Started it again. At where my 1 mile mark is I hit the lap button. I was .32 short. So when you add that to the end of the total recorded mileage it comes out to 6.2. I just took my average pace for the recorded miles and adjusted my overall time to it.
6.2 miles - 51:27 - 8:18 avg.
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| Saucony Grid Shadow 11 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.23 | 0.00 | 0.00 | 0.00 | 0.00 | 6.23 |
| Legs are tired and still a little sore from getting back into running this week. I am so glad I got in 6 days in a row. And I am even happier that I am taking tomorrow off. Run again on Sunday !
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| Asics Gel - Fortitude 3 Miles: 6.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 |
| My legs felt fresh after a day off yesterday. I still feel like my running form is different. Something has changed in the last month or so. I cannot explain it. My quads were extremely sore over the last mile and a half. Just kind of got more and more worse (bad english). Really hurting now. Not sure why? A little faster pace, but not that much faster. Tomorrow will be at an easier pace..that's for sure !
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| Saucony Grid Shadow 11 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.60 | 6.60 |
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The weird way my quads hurt so badly on yesterday's run made me a little hesitant to run on the roads and get too far from home. I guess I was afraid of a blowout of sorts and did not want to do a walk of shame back to my house. So I headed to the gym instead. Besides by doing that I got to workout with my wife while she was there on her lunch break. I used the elliptical and the treadmill. They were next to each other, so very little needed to switch machines. Lots of sweat !
- Elliptical - 10:00 - 1 mile running equivalent
- Treadmill - 8:00 - 1 mile
- Elliptical - 10:00 - 1 mile running equivalent
- Treadmill - 8:00 - 1 mile
- Elliptical - 10:00 - 1 mile running equivalent
- Treadmill - 8:00 - 1 mile
- Elliptical - 6:00 - .6 mile running equivalent
Total - 6.6 miles / 1 hour
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| Asics Gel - Fortitude 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.22 | 0.00 | 0.00 | 0.00 | 3.00 | 7.22 |
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Cold and rainy out today. Ran to the gym and met my wife there. Used the elliptical for 30 minutes, then ran home. Run To Gym: Elliptical: 30:00 - 3 miles running equivalent Run Home: |
| Saucony Grid Shadow 11 Miles: 4.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.60 | 6.60 |
| One final day at the gym this week. Met my wife there again. Used the elliptical, then treadmill. Made the switch as quick as I could each time. Start working Midnight's tonight, so I will be road running the rest of the week. Hopefully my body will appreciate the lower impact workouts this week. Elliptical - 10:00 - 1 mile running equivalent Treadmill - 8:00 - 1 mile
Elliptical - 10:00 - 1 mile running equivalent Treadmill - 8:00 - 1 mile Elliptical - 10:00 - 1 mile running equivalent Treadmill - 8:00 - 1 mile Elliptical - 6:00 - .6 mile running equivalent Totals - 1 hour - 6.6 miles
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| Asics Gel - Fortitude 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 |
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I worked Midnight Shift last night and it was truly a miserable experience. I ended up being awake for 23 hours before finally getting some sleep. Then to top it all off I did not sleep the greatest today either. So another long night tonight, then court tomorrow morning. The hardest part about running today was getting out the door. I did not want to go at all. I kept it easy.
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| Saucony Grid Shadow 11 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Had court in the morning after working all night. So I goose egged this one. I needed my sleep more.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This was a planned day off. And even though I missed yesterday's workout, I stuck with my plan. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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My legs feel pretty fresh. For today I wanted at least 6, and hoped I might make 8. But even though the legs were good, I had zero energy. It has to be the Midnight's. I just do not adapt well to them. So I made 5. It was obvious by my splits on 2, 3, and 4 that I was fading because I kept losing time. lol !
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| Asics Gel - Fortitude 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles treadmill @ 8:00 = 24:00 |
| Asics Gel - Fortitude 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 |
| Been slacking a lot since my marathon in November. Gonna to try to get into the routine of running regularly again. Slow speeds and low miles at first, then after a few weeks we will see where I am at. Today I wanted to see where I am now. Tried to run 10K at 8:00 pace. I wanted to find out if I could do it, and how hard it would be. And it was tough. Maybe could have gone a few seconds quicker overall, but not by much. Easier runs for awhile now.
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| Asics Gel - Fortitude 3 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.39 | 0.00 | 0.00 | 0.00 | 0.00 | 6.39 |
| am - Woke up to about an inch or two of snow on the ground this morning. We do not get much snow around here so it was nice to see a little of the white stuff. The roads were slick. An even mix of snow and ice on them. Footing was dicey in a few places. Ran slow. Legs were stiff from yesterday's run.
pm - Ran again this afternoon. Legs were fresher than this morning. Roads were clear in the middle and slushy on the edges. But footing was fine.
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| Saucony Grid Shadow 11 Miles: 6.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.24 | 0.00 | 0.00 | 0.00 | 0.00 | 6.24 |
| Nothing special about today's run. But it did not hurt, so that's always a good thing.
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| Asics Gel - Fortitude 3 Miles: 6.24 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.19 | 0.00 | 0.00 | 0.00 | 3.00 | 9.19 |
| Ran to the gym to meet my wife there. Used the elliptical for 30 minutes, but I will admit it was at about a medium effort. Then ran home the long way. About 1.5 mile into the run home I was tired. Not out of breath and no aching legs, just a total loss of energy. I guess that Captain Crunch cereal I had 3 hours earlier was not enough to sustain me. And it even had Crunch Berries in it. Go figure ? Run To Gym -  Elliptical - 30:00 - 3 mile running equivalent
Run Back Home - |
| Saucony Grid Shadow 11 Miles: 6.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.26 | 0.00 | 0.00 | 0.00 | 0.00 | 6.26 |
| Felt pretty good considering how drained I was after yesterday's run. Ran this same course on Monday and struggled with a 7:54 average. Just ran by feel today. Felt good to open up some the last 2 miles. They were not easy, but not that hard either.
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| Asics Gel - Fortitude 3 Miles: 6.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Things did not work out and I could not get a run in today. It's ok though, I will just rest today instead of tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ahh, a new week and the day after a rest day. Decided to try a long run at a relaxed pace. This was the longest run since my Marathon in November. My Garmin was not charged, so I have no split times. Started slow, and finished a little faster over the last 2 miles. Felt good to get 10 in. Legs are a little tired afterwards, but not too bad. 10 miles - 1:20:24 - 8:02 avg.
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| Asics Gel - Fortitude 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Goose Egg !! Ended up working late and my wife had a night meeting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in the treadmill today. It was cold and rainy outside. Legs hurt a little, but that was treadmill related I believe. It sure was warm in there, lot of sweat. |
| Saucony Grid Shadow 11 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 |
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Got off work on time today and then the bottom dropped out. Rains were really coming down hard. I waited 15 minutes and it slacked off some. But I was soaked within the 1st couple of minutes. The winds were strong and gusty as well. But the best part of running in the rain today was being able to use the shoe dryer I received from my wife for Christmas. Legs were a little heavy and ached a teeny bit. I blame the treadmill for these twinges.
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| Asics Gel - Fortitude 3 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
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3.2 - 25:43 - 8:02 avg. Shins hurting, cut it short.
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| Asics Gel - Fortitude 3 Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 4 - 32:00 - 8:00 avg. Shins hurting.
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| Saucony Grid Shadow 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 105.81 | 0.00 | 0.00 | 0.00 | 13.20 | 119.01 |
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| Saucony Grid Shadow 11 Miles: 47.44 | Asics Gel - Fortitude 3 Miles: 58.37 |
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