| 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 | | 33.79 | 0.00 | 0.00 | 0.00 | 42.50 | 76.29 |
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| Asics Gel - Fortitude 3 Miles: 22.13 | Saucony Grid Shadow 11 Miles: 11.16 |
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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 | 3.00 | 3.00 |
| Calf still a bit twingy. Took my daughter to get braces today. She did well. But it did start to hurt her some tonight. Elliptical - 30:00 - 3 mile run equivalent
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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 | 4.00 | 4.00 |
| Elliptical - 40:00 - 4 miles run equivalent Left foot felt like it was on fire the last 10 minutes. It happens all the time on the elliptical. Friction with the shoe and sock I guess. Tomorrow I have my department physical. They used to do lots of tests, but nowadays to save money its just blood work, how you feeling today, and the dreaded finger !!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran a mile with my wife. She has been doing some treadmill running lately, but nothing on the roads. It was fun running with her. I cannot remember us doing this before. Calf a little twingy, but ok. |
| Asics Gel - Fortitude 3 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| Another run with my wife on the road. Calf got tight last couple of hundred of yards. I would have stopped if we were not already planning to stop at a mile. Later on went to the gym. Elliptical - 30:00 - 3 mile run equivalent
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| Asics Gel - Fortitude 3 Miles: 1.00 |
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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 |
| Had court in the morning and it ran a little long. Came home and ate lunch, then it was not much time left before work. So a goose egg for today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| Did 20 minutes on the elliptical. Then got on the treadmill. I set it for a 9:00 per mile pace. Calf started to get tight at .08. Stopped at 1 mile. Then another 10 minutes on the elliptical. 3 miles run equivalent on the elliptical 1 mile treadmill
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| Asics Gel - Fortitude 3 Miles: 1.00 |
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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 |
| Push mowed the yard for 3 hours today. No self propelled mower, just my leg power. Calf twinging some afterwards. Decided not to do anything else that may irritate it. | |
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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 |
| Well the calf has twinged while walking today, but I decided to try a run anyway. It got no better, no worse. Felt pretty good to run again. Wonder how it will feel in the morning.. ??
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| Saucony Grid Shadow 11 Miles: 3.00 |
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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 |
| I was thinking this is much harder than yesterday after only .5. But then I saw my mile split and realized why. I was running faster and did not know it. I decided to try and maintain the pace for the 2nd mile. That ended up faster than I had figured it was too. The idea struck me to try and go under 8:00 for the last mile. I did it, and cardio wise I was not too bad. But my calf was starting to get angry with me. So as to not tick it off anymore I will not run tomorrow. Also I think some 9:00 miles would be smarter right now as the calf is still rebelling.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| Calf felt tight today. Scared to really push off on it. Went to the gym for pool running today. My wife wanted to run together on the road this evening. So we did. Pace was good on the calf. No pains. We have run together 3 times now and she is showing much improvement. But she was not happy I pushed her (literally) up the last hill with about 100 yards to go.
Pool Running - with belt - 30:00 - 3 mile run equivalent  |
| Asics Gel - Fortitude 3 Miles: 1.00 |
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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 | 1.50 | 1.50 |
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Planned rest day, but while at the pool with my family I managed to get in 15 minutes of pool running. Pool Running - 15:00 / with belt - 1.5 mile run equivalent
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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 | 3.00 | 6.00 |
| Treadmill - 3 miles - 27:00 - 9:00 per mile pace Elliptical - 30:00 - 3 mile run equivalent
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| Saucony Grid Shadow 11 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.42 | 0.00 | 0.00 | 0.00 | 0.00 | 3.42 |
| Ran on the road today. The Bad - Set out for a 4 mile run and had to stop and walk after 3.42. I was running on a sidewalk and had to step off the curb and onto the road. I did not misstep, just a normal hop down, and something tweaked the calf. I landed on my tiptoe and then pushed off from there to my next step. It immediately hurt. I knew how this works. I walked from there, feeling a twinge with every step. It just goes to show how fragile my calf is right now. Literally any wrong move or sudden and forceful push offs will catch it in a bad way. The Good - Cardio was pretty good until I had to stop. I went under my 9:00 per mile mandate, but I did not feel like I had to work to do so. I think I can get in a few slow road miles a few without causing more hurt to the calf. The rest of the time will be spent cross training.  |
| Asics Gel - Fortitude 3 Miles: 3.42 |
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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 | 6.00 | 6.00 |
| Bummed about my calf today. Elliptical - 30:00 - 3 mile run equivalent Pool Running / with belt - 30:00 - 3 mile run equivalent
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Went to the gym and hopped on the treadmill. Set it for 9:00 pace. Calf was hurting pretty quick. Not wanting to make it any worse I stopped at a 1/2mile (4:30). Next I got onto the elliptical. After :28 seconds I realized I did not want to be there anymore. So I stopped. Today's grand total was a whopping 4:58 !! WooHoo !! At least I managed to break a sweat. | |
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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 | 3.00 | 3.00 |
| Elliptical - 30:00 - 3 miles run equivalent | |
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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 |
| Goose Egg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.16 | 0.00 | 0.00 | 0.00 | 0.00 | 5.16 |
| Went for a morning run with Ashleigh. She was having some bad side cramps. We walked a little more than usual. But we ran further as well. am -  Went for a run on my own in the evening. Running on pins and needles with every step wondering if my calf will hold up or not. It does not hurt. But as I have found in the past it can "all of the sudden" feel like I ripped it in half. Also everything about my form from the hips down feel out of synch. Wondering I my hips are out of alignment and is causing all the aches I am feeling. To top it off my current lack of running makes it hurt as well. Hopefully once in better shape some of this will go away on its own. Started out too fast again. Then kept on going for the next 2 miles. After 3 I realized I had bit off more than I can handle and finally backed off. I really need to make myself run 9:00 pace for awhile. pm -  |
| Saucony Grid Shadow 11 Miles: 5.16 |
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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 | 6.00 | 6.00 |
| Elliptical - 40:00 - 4 miles run equivalent Pool Running - with belt - 20:00 - 2 miles run equivalent | |
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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 | 4.00 | 4.00 |
| Worked the Midnight Shift last night. Was not to keen on going to the gym today. Everything gets thrown off when I change my sleep schedule so drastically. Elliptical - 40:00 - 4 miles run equivalent
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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 |
| Worked Midnight Shift again last night. Since I am taking vacation days until August 2nd, I tried to stay up to adjust to a normal sleep schedule more quickly. Felt terrible as the day went on, so no workout. Goose Egg !! | |
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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 |
| I Did It ! Ok so you see that title above and you must think I did something amazing, but alas all I did was complete a 5 mile run without injuring myself. At least I do not feel hurt right now. We shall see in the morning. I did a better job at keeping the pace slower tonight. Still faster than what I should be doing at this time. Cardio wise it was still in my comfort zone, although the very edge of it. Calf started to twinge on the last hill before home. Seems like anything with a grade at or more than your average wheel chair ramp is more than it can handle right now.
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| Asics Gel - Fortitude 3 Miles: 5.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Elliptical - 30:00 - 3 miles run equivalent | |
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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 |
| Travel day. Headed to Nags Head, North Carolina..THE BEACH !!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.68 | 0.00 | 0.00 | 0.00 | 0.00 | 1.68 |
| 1.68 miles - 18:13 - 10:50 avg. - AZ & SZ |
| Asics Gel - Fortitude 3 Miles: 1.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.51 | 0.00 | 0.00 | 0.00 | 0.00 | 1.51 |
| 1.51 miles - 16:32 - 10:58 avg. - AZ & SZ |
| Asics Gel - Fortitude 3 Miles: 1.51 |
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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 |
| Goose Egg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.52 | 0.00 | 0.00 | 0.00 | 0.00 | 1.52 |
| Ashleigh and I celebrate 14 years of marriage today. And the first time we have ever run together on an anniversary !! 1.52 miles - 16:09 - 10:38 avg. - AZ & SZ |
| Asics Gel - Fortitude 3 Miles: 1.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2.00 miles - 25:24 - 12:42 avg. - AZ & SZ |
| Asics Gel - Fortitude 3 Miles: 2.00 |
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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 |
| Goose Egg. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 33.79 | 0.00 | 0.00 | 0.00 | 42.50 | 76.29 |
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| Asics Gel - Fortitude 3 Miles: 22.13 | Saucony Grid Shadow 11 Miles: 11.16 |
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