| 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 | | 257.77 | 0.00 | 0.00 | 0.00 | 272.57 | 530.34 |
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| Saucony Grid Shadow 11 Miles: 103.96 | Asics Gel - Fortitude 3 Miles: 146.09 |
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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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| | 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 |
| Off | |
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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 |
| Off | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.31 | 0.00 | 0.00 | 0.00 | 3.00 | 7.31 |
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Run To Gym - 2.11 - 15:47 - 7:29 avg. Elliptical - 30:00 - 3 mile run equivalent Run Home - 2.20 - 16:20 - 7:26 Shins a little better.
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| Asics Gel - Fortitude 3 Miles: 4.31 |
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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 |
| Run To Gym - 2.11 - 16:27 - 7:48 avg. Elliptical - 30:00 - 3 mile run equivalent Run Home - 2.11 - 15:38 - 7:25 avg. Right shin very tender to touch, but not too bad when running.
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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 | 2.00 | 6.00 |
| Elliptical - 10:00 - 1 mile run equivalent Treadmill - 4 miles - 32:00 - 8:00 avg. Elliptical - 10:00 - 1 mile run equivalent Started to notice the shins at 3.2 miles on the tread.
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| Asics Gel - Fortitude 3 Miles: 4.00 |
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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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| 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 | | 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 | | 6.27 | 0.00 | 0.00 | 0.00 | 0.00 | 6.27 |
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   For a week or 2 now I have been wanting to see where I am fitness wise. So I tried to run a hard 5k. Well, I found out I cannot do a hard 5k right now. Stopped after 2. I am not disappointed about today, but more disappointed on how much fitness I allowed myself to lose over the last few months/
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| Saucony Grid Shadow 11 Miles: 6.27 |
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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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 Felt so bad on the 4th mile and did not know why.. I was going into the wind, but felt worse than I thought I should. Then I realized I had upped the pace..with the wind. Slowed to recover some on the 5th mile. Got back to good pace again on the final mile. Man, I am so out of shape compared to 3 - 4 months ago.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Short on time after waking up. I had to pick up the kids. Ran 4 faster than I usually do. But it was not easy.
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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 | | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
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I had to work an extra Midnight shift last night because I owed another officer for a day he worked for me awhile back. I tried to get very little sleep today to help me revert back to a normal daytime routine. I would say about 80% of the time on these days I skip my run. But I figured something short was better than nothing. So when my wife came home from work I left right away so I could be back before she had dinner cooked. It felt good to run this pace. I had to push the whole run. And I actually went sub 7:00 on the last mile. I really hope in a few months I can look back and say, "I can't believe I thought this was hard."  |
| Asics Gel - Fortitude 3 Miles: 3.11 |
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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 |
| 17 days since any kind of exercise. Weight stayed the same..luckily. I hope to get into a more consistent routine. But I have said this before. Treadmill - 4 miles - 32:22 - 8:05 avg.
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| Asics Gel - Fortitude 3 Miles: 4.00 |
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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 |
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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 |
| Goose Egg | |
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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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| 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 | | 2.12 | 0.00 | 0.00 | 0.00 | 1.45 | 3.57 |
| Right calf started hurting bad. Stopped and walked 1.45 home. (25:42)
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| Saucony Grid Shadow 11 Miles: 2.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Elliptical - 60:00 - 6 miles running 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 | 10.57 | 10.57 |
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Hello Blog ! I'm Back ! So I guess I will begin where I left off. On March 3rd I went for a run and my right calf got very tight. I cut the run short and walked home. The next day I worked out on the elliptical because the calf was still sore. That night at work we got a call and I "ran" from the front door of the police department to my car. On about the 3rd step I took something bad happened to my calf. It felt like it ripped in half. It burned too. I was still able to walk, but it hurt. It never swelled or became discolored. After a couple days walking was fine. But anything more strenuous than that hurt. I waited 3 weeks and the pain seemed to be completely gone. I tried to run a few steps in my house to test it out. Again after just a couple of steps it hurt again. But thankfully nowhere near as bad as the 1st time. Weeks passed with no twinges or pain at all. Then I would be playing with the kids in the back yard, take a quick step, or jump over a water puddle. The pain came back each time. This cycle has continued since March. I was so bummed. Every time I start to feel good about my fitness I end up with a setback. I quit working out all together. Gained about 16 pounds too. Had to get clothes out of the attic I thought I would never have to wear again because they were from my "fat" days. Finally a couple weeks ago I saw an orthopedic. He said what I already knew, severe calf strain. Told me to go to physical therapy. I have had 2 appointments so far. They pointed out how my hips and back are a little misaligned. Also my hamstrings are so tight they may be putting added pressure on my calves. Gave me some exercises to loosen up the muscles and realign me. They also said I should get back to exercising too. So I went to the gym after my 1st appointment. Swam and rode the air resistance bike. Felt good to sweat and breath hard again. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:51.09 Air Resistance Bike - 10 miles - 38:14.52 That darn bike. No freewheelin' or downhills like a real bike. It is like climbing a slight incline the entire ride.
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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 | 10.57 | 10.57 |
| No soreness from yesterday. But my arms were tired when I swam. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:53.54 Air Resistance Bike - 10 miles - 38:15.06
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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 |
| My daughter had an orthodontist appointment out of town in the morning and then I worked that night. So only time for a swim today. Took it easy. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 20:52.63
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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 |
| My son had an awards ceremony at school in the morning. The plan was go workout afterwards. I thought it would only last for 30 minutes. It turned out to go on for an 1hr. 40 min. So no workout. Went to physical therapy. Stretched and moved. Got my back and hips popped and adjusted. Then they let me ride a stationary bike for 15 minutes. I made the most out of my only workout for the day. Pushed it since it was for only 15 minutes.
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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 | 10.57 | 10.57 |
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Swim - 1000 yards - free/breast mix - alternate every 100 yards - 20:03.31 Air Resistance Bike - 10 miles - 34:20.83 I just realized as I typed this that I rode 4 minutes faster than my previous 2 rides. I know I pushed more but that does not seem right. I guess the watch is right. It always has been before.
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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 |
| Planned day off. | |
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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 | 10.57 | 10.57 |
| Went to the pool today and decided to not try to push it too hard as I did a couple of times last week. I tried to keep my effort controlled so as to go just belowwhat it would take for my arms to hurt and my breathing to get too hard. I did just that and ended up swimming about 20 seconds faster than my fastest time last week. I would like to think in just 4 or 5 workouts my fitness has improved, but I just think I had a good day. Got on the wind-resistance bike next. I had only eaten a small bowl of cereal about 4 1/2 hours before the workout. So I kept it easier on the bike too. I did not want to bonk. All in all not a bad workout. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:33.86 Wind-Resistance Bike - 10 miles - 35:45.30 Feels good to be exercising and blogging again. I was such a fool to stop all exercising for so long. | |
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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 | 10.57 | 10.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:45.62 Air Resistance Bike - 10 miles - 35:07.73 | |
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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 | 8.00 | 8.00 |
| Elliptical - 20 minutes - 1st time on this in over 3 months - no calf pain - 2 miles run equivalent Air Resistance Bike - 6 miles - 20:19. 79 | |
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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 | 5.57 | 5.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:31.64 20 minutes pool running - with belt - 2 miles run equivalent 30 minutes elliptical - 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 | 6.57 | 6.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 yards - 18:42.81 10 minutes pool running with belt - 1 mile run equivalent air resistance bike - 3 miles - 10:21.64 20 minutes elliptical - 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 | 0.57 | 0.57 |
| Went to the pool today. Just as I was about to start two families walked in with a lot of children. Since the pool does not have a dedicated lap lane I knew I was in trouble. I was bumped 3 times, and I bumped a kid once. Lots of "chop" in the water with all the jumping from the diving board. Swallowed a few gallons of water today. Swim - 1000 yards - free/breast mix - alternate strokes every 100 yards - 19:03.88 My PT had told me to try a run before my appointment tomorrow. So today was the day. At 170 yards I felt a twinge/pull. Ran anonther 160 yards then stopped. So I ran a whopping 330 yards today. Sensitive while walking now. Looks like I am going to have to look into more than just PT to get this calf better. | |
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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 |
| Making this entry 4 days later. My PT wanted me to try to run again. He said push through the initial twinges to see if it gets better, worse, or stays the same. So I did. It pretty much stayed the same. As a matter of fact I was hurting so bad everywhere else by the end of the run I was not even noticing my calf. I am glad I got in a real run, but I am even more glad I did not have what competitive eaters call a "reversal of fortune." But it was close ;-)  |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I was surprised how NOT sore my legs were after yesterday's run. But I had worked Midnight Shift and had not been to bed since my run. After waking up this afternoon, they were a little sore and stiff. Went to PT. Mostly stretches and exercises. No time for other workouts today.
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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 |
| Soreness in my quads is as bad as it has ever been. No running until it goes away. No since running with an altered form while trying to recover from an injury. 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 | 3.00 | 3.00 |
| Legs still super sore. 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 | 6.00 | 6.00 |
|
Leg soreness better today. Left quad hurts more than the right. Wondered if I favored that side on my run. The calf is injured on the other side. So it could be possible. A couple of years ago when I was recovering from a calf strain, but not as bad as this one, I think I favored my other leg. And that turned into a stress fracture. Hope to try a road run tomorrow !!
Elliptical - 60:00 - 6 miles run equivalent
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| Saucony Grid Shadow 11 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 |
| Morning - Elliptical - 30:00 - 3 miles run equivalent Evening - 1 mile run, then walked home 1 mile Had a twinge in my calf yesterday and today. Very minimal. Not sure why...perhaps from the 1 hour elliptical workout on Sunday. To be safe I did not try to run yesterday. It was still there today, but like I said, very minimal. At .6 it was getting tighter. At .9 I knew I would have to stop so it did not get worse. I went another .1 just to make a mile. 
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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 |
|
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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| | 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Set out for 3. Calf began to tighten, so stopped at 2. 2.00 miles - 17:17 - 8:38 avg. |
| Saucony Grid Shadow 11 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.62 | 0.00 | 0.00 | 0.00 | 0.00 | 1.62 |
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1.62 miles - 19:27 - 12:02 avg. - - AZ & SZ Drizzly when we started. Downpour before we finished. Ashleigh's first run in the rain. She said it was fun !!
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| Saucony Grid Shadow 11 Miles: 1.62 |
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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 | | 3.11 | 0.00 | 0.00 | 0.00 | 3.00 | 6.11 |
| Treadmill - 3.11 miles - 27:50 - 8:56 avg. Elliptical - 30:00 - 3 mile run equivalent |
| Saucony Grid Shadow 11 Miles: 6.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.52 | 0.00 | 0.00 | 0.00 | 0.00 | 2.52 |
| Storms were closing in, I figured I had time for a 3 mile run. But I was wrong. Only a couple hundred yards from my house I was able to see the horizon better without trees blocking the view. Saw sharp bolt of lightning. Decided then to just go hard and go as far as I could before I stopped for the storm. I cut off the last 1/2 mile. Lots of lightning. Leg did well, but cardio was strained.  |
| Asics Gel - Fortitude 3 Miles: 2.52 |
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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 |
| Decided to go for 4 tonight. Made a conscious effort to stay near 9:00 pace. A little quick on the first mile, but I could live with it. Had no clue my pace went the way it did for the second mile. Too fast. Back it up a little on the third mile. But still faster than I should be pushing the leg right now. Then just said the heck with it and cruised on the last mile. Leg was fine on the run. But now it is hurting 2 hours later. Very tender when walking. Elliptical tomorrow .. yippy ..  |
| 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 | 4.00 | 4.00 |
| Left knee may have a bit of tendonitis and my right shin is tender. But my calf feels fine. The joys and PAINS of running. Elliptical - 40:00 - 4 mile run equivalent | |
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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 |
| Whew ! I don't know about it making me any stronger, but at least tonight's run did not kill me. But it was close. I was so drained at the end. Thought about stopping many times over the last two miles. It was hot and it was humid. The gnats were thick in the air, and the bats were flying low tonight. When I looked in the mirror so many gnats were stuck to my skin. The multitude of tacos in my belly that my wonderful wife had cooked for dinner did not help much either. But I was happy to see that I did a negative split for the 2nd half of the run. 1st 3.1 - 27:20 / 2nd 3.1 - 26:41 - That's good for -39 seconds.  |
| Asics Gel - Fortitude 3 Miles: 6.20 |
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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 |
| Rest day. | |
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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 | 2.00 | 6.00 |
| Got off from work this afternoon and it was 212ºf outside. Okay, okay with the Heat Index it was only about half that. Between 103ºf - 105ºf. So I went to the gym. Pushed things more today. Fastest I have been since coming back. Leg was good, cardio bad. It was certainly a sweatfest going on. Walked around for about 3 minutes afterwards, then used the elliptical. I was exhausted when all was done. Treadmill - 4 miles - 8:00, 7:30, 7:00, 8:00 - 30:30 - 7:38 avg. Elliptical - 20:00 - 2 mile run equivalent |
| 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 | 4.00 | 4.00 |
| Uh-oh that little twinge in my knee was hurting a lot more today. Taking ibuprofen and icing it. Still hot out, and I did not need to run on the road with this knee hurting so I ellipticaled. The good news is the calf has not hurt in about 2 weeks !!! Elliptical - 40:00 - 4 mile run equivalent | |
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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 |
| Took the 1st mile easy, then the plan was to see if I could run the next 2 miles at 8:00 pace. Just wanted to see if I could. 2nd mile split was 15 seconds faster than I had planned. Tried to maintain pace the next mile. I would have sworn I slowed by at least 10 - 20 seconds. Turns out it was only a few thousandths of a second slower. Very easy recovery pace for the last mile.  |
| Asics Gel - Fortitude 3 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 | 4.00 | 4.00 |
| Elliptical - 40:00 - 4 mile run equivalent | |
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| | Race: |
Alumni v. The Current Team (3.11 Miles) 00:24:12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.79 | 0.00 | 0.00 | 0.00 | 0.00 | 3.79 |
| Making this entry 8 days later ... better late than never I suppose. For the past 5 or 6 years my old high school cross country team has held an Alumni v. The Current Team race. This was the 3rd time I was able to make it. Only four other people from my years were there. The rest were recent grads. It was great seeing some old faces again. I have trained so little since March. I was nervous about even running in the first place. Calf has been good for a few weeks now, but now my knee is bugging me. I know the reason. Too much too soon. Normally I would have backed off, but I wanted to get in as much training in a short time to be able run this. Slight warm-up. Knee hurt the entire time. Race went as expected. Every high schooler took off like rockets. I hung on with a couple alumni and beat a few of the girls and JV boys. Surprised I could go under 8:00 pace. Knee stopped hurting 1 mile into it. But over the next couple of days it stiffened to the point I had to make a visit to the doctor. We both agreed it was just very inflamed, but if it did not get better with rest then come back for another exam. He gave me several free samples of Celebrex. It has felt better with the rest, but still has some twinges even when walking normally. Looking forward to when I can begin training again.
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| Asics Gel - Fortitude 3 Miles: 3.79 |
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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 |
| Knee still has twinges even while walking normally. Wanted to test it though. More tender than it had been afterwards. Looks like it needs more time. Time to channel my inner aquaman and start swimming again. Elliptical - 60:00 - 6 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 | 4.02 | 4.02 |
|
Knee was no worse in the morning than it had been the day before. It was about the same. Just some slight twinging when walking normally. Today I went to the pool for a swim workout. Been a long time since I did this regularly so it was not easy, especially for my arms. Swam 1800 yards free. Then used to the elliptical for 30 minutes. Swim - 1800 yards (1.02 miles) - free - 34:45 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 | 1.02 | 1.02 |
| Back to the pool today for more swimming. Arms a little sore and tired. 1000 yards - free - 18:45 800 yards - 200 breast / 100 free - x2, 200 breast - 17:19 | |
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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 | 3.57 | 3.57 |
| Swimming again. Already bored with it after only 3 days. Then used the elliptical. Swim - 1000 yards - free/breast, alternate every 100 yards - 19:40 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 | 2.57 | 2.57 |
| Swim - 1000 yards - 100 free/breast - alternate every 100 - 19:31 Elliptical - 20:00 - 2 mile run equivalent Both my wife and I met at the gym today. Neither felt like going and said the only reason we did was because of the other. Glad we went. | |
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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 - 100 free/breast - alternate every 100 - 19:22.65 | |
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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 | 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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| | 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Asics Gel - Fortitude 3 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 | 3.14 | 3.14 |
| Swim - 250 yards free 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 | | 3.12 | 0.00 | 0.00 | 0.00 | 0.00 | 3.12 |
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| Saucony Grid Shadow 11 Miles: 3.12 |
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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 free - 17:46.01 1000 free/breast mix - alternate every 100 yards - 19:37.14 | |
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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 | 0.62 | 3.62 |
| Swim - 1100 free - 19:28.36 |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 | 4.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 - 18:22.47 Elliptical - 40:00 - 4 mile run equivalent | |
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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 |
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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 | 5.68 | 5.68 |
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Swim - 1000 free - 18:09.35 200 - free/breast - 4:15:22 Elliptical - 50:00 - 5 mile run equivalent
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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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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 1.02 | 1.02 |
| 1 mile swim today. Felt good. I'll have to go back and look, but I think it is a PR for this year. Still almost 2 minutes from my all-time best. 1800 yards - freestyle - 31:56.46 | |
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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 | 4.13 | 4.13 |
| Happy Columbus Day fellow bloggers. My wife and I were both off from work today. She made me help her clean the house. We also went to eat lunch with my daughter at school. After lunch I went to the gym. Swam 2000 yards. Kept the pace and effort easy to medium. Then used the elliptical for 30 minutes. Swim - 2000 yards - free/breast mix - alternate every 100 - 38:30.48 Negative split the last 1000 yards by 15.56 seconds. 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 | | 3.12 | 0.00 | 0.00 | 0.00 | 1.13 | 4.25 |
| Swim: Totals - 1800 yards - 33:40.83 1000 yards - free/breast mix - alternate every 100 - 19:01.22 4x100 yards I.M. - 1:44.88, 1:41.83, 1:42.82, 1:38.01 200 yards - free - 3:35.08 200 yards - breast - 4:16.99 Run: |
| Saucony Grid Shadow 11 Miles: 3.12 |
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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 | 3.57 | 3.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 - 18:54.84 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 | 12.35 | 12.35 |
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Have gotten lazy again. No workouts for about 3 weeks. But yesterday I played soccer in the yard with the kids and felt some knee pain afterwards and today. So no running no pain. Looks like no running in my near future. Now that I am accepting that I decided to at least do something to keep me in shape instead of just moping around wishing my knee would magically heal. Swimming: 250 free - 4:21.01 1000 free/breast mix - 19:12 250 free - 4:29.61 Elliptical - 30:00 - 3 mile run equivalent Air Resistance Bike - 30:00 - 8.5 miles | |
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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 | 12.15 | 12.15 |
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Everything was just a little bit harder today. My arms and legs had some light soreness, but mostly they were tired. But I worked out 2 days in a row...hurray !! No workout tomorrow though. Will be out of town. But will do a lot of walking. Best part about running compared to many other forms of exercise is you can just go out your house at any hour to get in a workout. No conforming to the operating hours of your local gym. Swim - 250 - free - 4:20.36 1000 - free/breast mix - 19:15.43 250 - free - 4:38.45 Elliptical - 30:00 - 3 mile run equivalent Air Resistance Bike - 30:00 - 8.3 miles | |
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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 |
| Out of town all day. No workout. | |
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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 | 12.45 | 12.45 |
| Heavy rains and winds today..monsoon like. Good news is my basement did not flood. Bad news, somehow water got to the igniters that are used to create the flame that heats the pool. Cold swim. Swim 250 - free - 4:27.33 1000 - free/breast mix - 18:45.66 250 - free - 4:28.98 Elliptical - 30:00 - 3 mile run equivalent Air Resistance Bike - 30:00 - 8.6 miles | |
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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 | 4.02 | 4.02 |
| Pool even colder today. They have to special order an igniter. Not planning to swim over the weekend, but Monday's swim may have to be cancelled if the water gets too cold. Ice baths are good, swimming laps in them...maybe not. Short on time so no bike ride. Swim - 1800 yards (1.02 miles) - free - 31:50.85 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 | | 257.77 | 0.00 | 0.00 | 0.00 | 272.57 | 530.34 |
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| Saucony Grid Shadow 11 Miles: 103.96 | Asics Gel - Fortitude 3 Miles: 146.09 |
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