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January 2018

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Location:

Bar Harbor,ME,USA

Member Since:

Jul 31, 2015

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

PRs (<25 yo; >35 yo)

5k: 17:15

10 mile: 59:27

1/2 marathon: 1:23:11

Marathon: 2:56:38

Short-Term Running Goals:

Get healthy, run pain-free. Have had sciatic nerve issues since 2009, damaged knee cartilage early 2015, so have been a jogger for a while.

Long-Term Running Goals:

Do well in the 50s age group, keep running pain-free.

Personal:

Married, science writer/editor, enjoy life on the coast of Maine

Miles:This week: 10.00 Month: 13.00 Year: 525.50
Hoka Rapa Nui Lifetime Miles: 194.40
Kayano 23 Lifetime Miles: 354.90
Brooks Launch 4 Lifetime Miles: 155.50
Slow milesFast milesTotal Distance
64.000.0064.00
Kayano 23 Miles: 21.00Brooks Launch 3 Miles: 39.00
Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

:50 treadclimb

Weight: 0.00
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Slow milesFast milesTotal Distance
2.500.002.50

:15 rowing hard (3,450+ meters), 2.5 miles slow on the mill. Still about -15 windchill outside, so happy to be a gym rat lately.

Kayano 23 Miles: 2.50
Weight: 0.00
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Slow milesFast milesTotal Distance
4.500.004.50

Slow, slow, but able to keep going!

Brooks Launch 3 Miles: 4.50
Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

Ran before rowing :12 before blizzard hit. Felt better at 7.2 mph than I have for a bit. Really worked over my leg with the stick beforehand.

Kayano 23 Miles: 3.00
Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

So.Much.Shoveling. 8-/

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

Treadclimb 1:00

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Slow milesFast milesTotal Distance
0.000.000.00

Treadclimb :35 hard

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

Steady mill 4 miles, able to keep the ITB issues mostly at bay. Sort of. But still kicking!

Brooks Launch 3 Miles: 4.00
Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

:15 row, 2 miles on the mill.

Kayano 23 Miles: 2.00
Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Happy with this run. Felt the hip but didn't feel limited by it, as I have recently. Started at 6.3, got to 7.3 at :20 and maintained through the end of the run. Aerobically I'm OK, if I can run without pain (or much) I can start to turn the corner.

Brooks Launch 3 Miles: 5.00
Weight: 0.00
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Slow milesFast milesTotal Distance
1.300.001.30

First day of Realfit. Ran a mile and 2x 1:00 at 10% grade. Also rowed 1,500m very hard and did a bunch of cals/lifts to preview challenges to come.

Kayano 23 Miles: 1.30
Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

Mill hills, 2 x 2:00 to 2, 3 and 4 degrees then back down. Not far nor terribly fast but finally starting to feel a bit more zip in my stride.

Brooks Launch 3 Miles: 4.00
Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

:50 treadclimb

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

Treadclimb, vigorous for :35.

Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

Rowed :15 moderate, then 2 miles progressive, starting at 6.5 -> 8.1 at the end.

Brooks Launch 3 Miles: 2.00
Weight: 0.00
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Slow milesFast milesTotal Distance
2.500.002.50

Realfit challenge. Warmed up 1.5 easy with mill hills to 7 percent, then 1 mile at 10 percent. Just tried to stay steady, ended up with 11:57, so met my sub-12 goal despite feeling a little off. Also did cable row and pushup/plank challenge but didn't push it.

Kayano 23 Miles: 2.50
Weight: 0.00
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Slow milesFast milesTotal Distance
1.000.001.00

2x shoveling, 1 mile warmup run, 2k meters on the rower in 8:21, a couple of other fitness challenges, sore shoulders!

 

Kayano 23 Miles: 1.00
Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

A bit of uptempo work. Warmed up -> 7.0 mph, then 8 x 1:00 hardish (8.0 mph -> 8.7 mph) w 1:00 at 7 mph recovery. Felt OK, left hip got a little wonky at the end so I cut the warmdown a little short.

Brooks Launch 3 Miles: 4.00
Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

Nice ski before it got too warm. Went with Ron from EL to Duck Brook Bridge and back, about 7k total. Not groomed but a decent track and was able to get a pretty good rhythm going. Arms and shoulders feeling a bit wrecked now!

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Slow milesFast milesTotal Distance
0.000.000.00

:45 treadclimb moderate.

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Slow milesFast milesTotal Distance
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Sick yesterday. Still wobbly, but did a modest wu on the treadmill and lifted/stretched for Realfit today. A good day for a fairly minimal lifting workout.

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

Yay, a run! Didn't fun fast or far, but made it and felt much better than I did when I jumped on the mill for all of 5 minutes yesterday.

Brooks Launch 3 Miles: 4.00
Weight: 0.00
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Slow milesFast milesTotal Distance
1.000.001.00

After Realfit circuit x 3, wanted a bit more cardio so ran an uphill mile, going from 2-5.5 degrees at 6.5 mph. Felt slow but spiked HR > 170, so got the cardio I wanted.

Kayano 23 Miles: 1.00
Weight: 0.00
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Slow milesFast milesTotal Distance
4.500.004.50

Ran 23 minutes progressive to 7.3 mph, then 6 x 1 minute 8.0-8.5 mph w 1 minute at 7.0 mph recovery. Was thinking about 2 more but hip kicked in on the 5th rep, so want to be smart. Otherwise felt pretty strong.

Brooks Launch 3 Miles: 4.50
Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

:45 treadclimb

Weight: 0.00
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Slow milesFast milesTotal Distance
6.200.006.20

Ran WHP + PH from EL, stopped a bit before I got back to the bridge. Happy with the run, started easy with an 8:52, ended up averaging 8:25s. Hip barked at me briefly between 4 & 4.5, then I forgot about it again. Felt winded at the top of hills, otherwise it felt look a good effort but not too hard.

Kayano 23 Miles: 6.20
Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

Rowed pretty hard for 15 min, ran slow 2 miles on the mill. Felt a little creaky.

Brooks Launch 3 Miles: 2.00
Weight: 0.00
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Slow milesFast milesTotal Distance
1.500.001.50

Did easy aerobics and yoga for Realfit, so jumped on the mill for just a few minutes to actually get my blood moving a little bit.

Kayano 23 Miles: 1.50
Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Steady 5. Accelerated to 8:00 pace, but that was too much for the hip, so eased back to 8:35 before speeding back up to 8:00 and a minute faster. Annoyed hip played up, but happy I could get it back under control just by slowing down a little.

Brooks Launch 3 Miles: 5.00
Weight: 0.00
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Slow milesFast milesTotal Distance
64.000.0064.00
Kayano 23 Miles: 21.00Brooks Launch 3 Miles: 39.00
Weight: 0.00
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