| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 13.58 | 13.58 |
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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 | 1.13 | 1.13 |
| Swim - 1000 yards - free - 18:21:87 1000 yards - 100 free/breast - alternate every 100 - 19:22.15 | |
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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 | 1.10 | 1.10 |
| Swam again today. Wanted to see if I could improve on my Mile Swim (1800 yards) time from a couple weeks ago. Miscounted and swam and an extra 50 yards, over the extra 40 yards I swim already to complete my final lap. So 1850 total. I made a fair adjustment of subtracting 56 seconds for that extra 50. I ended up going 1:51 faster than my last time. Wish I could improve like this all the time. Then I was going to swim a 200 breast for a cooldown. After 100yards my groin seized up. Got out and called it a day after that. Swim - 1800 yards - free - 32:53.63 - + :56 for an extra 50 yards - Total - 1850 yards 100 yards breast - 2:04.69 | |
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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 | 0.68 | 0.68 |
| Went to the pool after work, but it was too many people in the water to swim laps. So I went back about 45 minutes before it closed tonight and it was empty. Even though I had the time I felt like I had to rush so the employees could go home on time at 9pm. Arms were tired from yesterday. In my rush I missed the split button after my 2nd 100 and then lost count. Ended up swimming 1100 yards instead of 1000. But based on my average time per 100 I would have gone under 18:00 by 3 seconds. Swam 100 breast cool down afterwards, then went home. Swim - 1100 yards - free - 19:45:15 100 yards - breast - 2:08:58 | |
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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 | 0.57 | 0.57 |
| Swim - 1000 yards - Free - 17:28.47 Managed to get a swim in while Ashleigh watched the kids playing in the pool. No one else was there so I took advantage of it. | |
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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 | 1.19 | 1.19 |
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Miscounted and did 1100 instead of 1000 on the first part of the workout. Swim - 1100 yards - free - 18:40.09 Swim - 1000 yards - free/breast mix - alternate every 100 - 19:26.75
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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 |
| Road paving project through the main part of town. Stood on the hot asphalt for 4 hrs. and 15 min. directing traffic. Got a farmer's tan and a sunburnt face. Legs were dead tired from the standing. Stomach felt funny and had a headache too. Bagged my workout for the day to recover. | |
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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 | 1.13 | 1.13 |
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Swim - 1000 yards - free - 17:49.09 Swim - 1000 yards - free/breast mix - alternate every 100 - 19:00.81
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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 | 1.70 | 1.70 |
| Swim 2500 - free - 45:40.21 500 - breast - 10:46.23 | |
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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 | 1.13 | 1.13 |
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Swim 1000 - free - 18:08:15 1000 - free/breast mix - 19:24.26
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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 | 1.13 | 1.13 |
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Working Midnight Shift this week. Today's workout was tough. It happens every time I switch shifts. My body does not adjust well to the different sleep patterns. Everything just felt harder today. Swim 1000 free - 18:31.31 1000 free/breast mix - 19:32.59
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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 | 1.13 | 1.13 |
| Swim 1000 yards free - 17:56.00 1000 yards free/breast mix - 19:21.60 | |
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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 | 1.13 | 1.13 |
| Swim 1000 yards free - 17:42.71 500 yards breast - 10:44.99 500 yards free - 9:10.19 | |
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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 | 1.13 | 1.13 |
| The lack of sleep from working Midnights this week catches up to me a little more each day. Up to the moment my car pulled into the parking lot I thought about turning around and going home. Just the thought of diving into the water seemed not worth it. But I took it easy and slow and got it done. It was kind of like doing a slow jog when you put it into running terms. Swim - 2000 yards - free/breast mix - alternate strokes every 200 - 40:23.65 | |
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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 |
| I wake up around 4 and the pool closes at 5. No swim today. Might try for a short swim on Sunday. Then Monday begins a new workout week. | |
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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 | 0.43 | 0.43 |
| Planning on a short beginning of the week workout today. But got some weird pain from the left groin when doing breast stroke. Cut it even shorter due to that. 850 yards - free/breast mix - 14:20 | |
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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 |
| Saw the doctor today. Took a few more x-rays and manipulated my leg around some. He said it is probably a slight cartilage tear (meniscus). He gave me some exercises to do and a cortisone shot. He said do no exercise for a week so if there is any inflammation in there it will go away. Told me for now run as my pain allows. Next step would be an MRI and then a possible surgical fix. I have a feeling, based on how it felt when I last ran a month ago, that I am not going to get too far with it before the pain shuts me down again. But I am willing to give it a try. Surgery is not something I would look forward too. Recovery, loss of work, and costs are no fun. And since it only hurts when I squat down real low like a baseball catcher or when running I can still function on a daily basis with the injury there is no need to rush it. Next week I will start with some 1 mile runs and work my way up from there until I cannot. | |
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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 | 13.58 | 13.58 |
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