| 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 |
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| | Slow miles | Fast miles | Total Distance | | 66.70 | 0.00 | 66.70 |
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| Brooks Launch 4 Miles: 19.50 | Kayano 23 Miles: 22.70 | Asics Dynamis Miles: 18.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| :50 treadclimb. Will give myself .5 mile credits for tc days this year so I can keep track of these workouts, which are related to running, but quickly delete them out from actual running miles if I so choose.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Disappointed that my hip kicked in pretty hard, and otherwise a meh run. Progressed to 7.3 mph but had to back off, then built back up to 7.3 mph before warming down. Leg felt very challenged above 7.1 both times.
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| Brooks Launch 4 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Spinning :45
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Warmed up :15 minutes, ran 8 x 1:00 hard, 1:00 recovery, progressive ending at 7:03 pace, warmed down a bit. Felt OK, better as the workout went along actually.
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| :35 treadclimb. Felt like death.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Feel much better but leg was wonky today. Did a progressive/pullback, moving up to 7 mph, down to 6.6, then up to 7.3 before finishing at 6.9. It helps to take a little pressure off the leg from time to time.
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Realfit class. Ran 1.26 miles in 10 minutes, then a short warmdown. Plus some upper body stuff. Yikes!
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Part of Realfit. Had 2:00 at 85%, 2:00 down to 70% HR. Got it up to 102% based on age, so will need to tweak the settings! Used it as a good opportunity to run some hard quarters, reached 6:58 pace on the last one, my first time sub-7 on the mill since the vertigo hit.
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| Brooks Launch 4 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Progressive, went up to 7.2 then back down again as I'd tried on Monday. Works well for the leg, so I was able to slog on a little farther than before. My right heel is sore now, will have to monitor. These Kayanos are still holding up well, but their mileage/age may make me switch to the Dynamis soon.
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| Treadclimb :35
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| Treadclimb 50 minutes
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Ran steady on the mill. Left leg had some issues toward the end but overall a pretty good run.
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| Asics Dynamis Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Good to run after a day in the car and meetings. Warmed up 1.5, ran a progressive from 7.7 mph -> 8.2 mph, going +.1 mph every 1/3 mile. Wd 1/2. Not all easy, but happy I was able to run pretty strong for a sub-7:30 mill mile at long last.
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| Brooks Launch 4 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Realfit. Did 2:00 hard, 2:00 recovery again. Like a quarter+ workout!
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Good steady run on the mill. Dialed it back after I reached 7.3 mph to keep the leg moving, but going back up to 7.4 didn't bother it much. Decided to ease off at the end bc of 2 more intense days in a row though.
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| Asics Dynamis Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Shovel!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Shovel!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit--core and tabata. Some running involved but not enough to document.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Figured I'd take it pretty easy after 4 days of more snowflakes than miles. Still felt a little difficult, but got it done.
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| Asics Dynamis Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Realfit. Core, weights, then 5x 2:00 hard, 2:00 recovery again. Hit the target HRs pretty much dead on, got to 6:58 pace at the end.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Steady run, only got to 8:20 pace but kept chugging away. Felt pretty zippy at first, had some leg soreness later but kept it under control.
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| Brooks Launch 4 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.70 | 0.00 | 4.70 |
| Slow, with Shannon on sometimes icy roads out SH from the Y. A bit chilly--low 20s--with light breezes. Good to run outside at long last though!
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| Treadclimb :40
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| 1.5 wu, 8 x 1:00 hard, 1:00 easy, progressive 7.8->8.5 mph. Attacked it pretty intensely, but the hard running didn't feel all that exhausting--leg tightened on 4th interval though so kept to the paces. Think I should be able to amp it up again soon.
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| Asics Dynamis Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit. Kettlebell and calisthenics.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Didn't have mojo today, so a bit of a slog even at slow speeds. But all I wanted was an easy 4-5 so shouldn't complain.
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| Brooks Launch 4 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Realfit. Light lift then 4 x 2:00 hard running, walking recovery.
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| | Slow miles | Fast miles | Total Distance | | 66.70 | 0.00 | 66.70 |
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| Brooks Launch 4 Miles: 19.50 | Kayano 23 Miles: 22.70 | Asics Dynamis Miles: 18.00 |
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