• 1h 15m 34s
  • 24.78 miles
  • 19.68 Mi/hr

Z2 Aerobic

I kept looking behind me. Ever since I got buzzed by that car last week I'm paranoid. I'm going to buy a mirror tonight.

  • 36m 25s
  • 5.03 miles
  • 07m 14s /Mi

Z2 Transition Run

Official Long Half Results were posted and I actually finished with a 1:29:07 -- :02 seconds faster than I thought. :)  Definitely getting on the Bike today and tomorrow.  Today will be a little over 20-miles with a short transition run.  And tomorrow, God-willing, I'll get in 80 miles. 

For all you coffee drinkers, I picked up the best coffee I've ever gotten from Starbucks - Komodo Dragon Blend.  It's from Indonesia, and it's just amazing. Absolutely amazing.  Blows away Pike and Sumatra.  I did a quick google and other people have given it rave reviews too, but apparently it's a llittle hard to find. 

  • Health data: Soreness: 3 Fatigue: 3
  • 1h 00m 03s
  • 3100.00 meters
  • 01m 56s /100 meters

500 WU
400 w/ PB
100 kickboard
4 X 100 every 2' (1:32 avg)
100 kickboard
500 mod (1:48 avg)
4 X 100 every 2' (1:33 avg)
100 kickboard
400 w/ PB
200 CD

  • 39m 55s
  • 5.00 miles
  • 07m 59s /Mi

Rainy and cool.

Quads finally feel ready this morning.  After careful consideration, they were still too sore yesterday to resume Running or Cycling.  My son had the most awesome bedhead this morning.  He went to bed shortly after his bath, and despite carefully brushing his hair, this was the result this morning!  I think it's time for a haircut :)

  • Health data: Soreness: 3 Fatigue: 3
  • 1h 00m 03s
  • 3050.00 meters
  • 01m 58s /100 meters

500 WU
100 kickboard
400 w/ PB
8 X 50 @ :10 sec (:46 avg)
1 X 400 (1:52 avg)
9 X 50 @ :10 sec (:45 avg)
200 kickboard!
400 w/ PB
200 CD

Suprisingly excellent swim.

Quads are still a little tender.  Back to the pool at lunch.  Training program has a 1 hour run today, but I may swap that for some Active Recovery Cycling. 

  • Health data: Soreness: 2 Fatigue: 3
Race Report is done.  I am living proof hard work can trump a lack of talent.

God Bless America.

  • Health data: Soreness: 2 Fatigue: 3
  • 1h 29m 09s
  • 13.22 miles
  • 06m 44s /Mi
This was my firs Half Marathon back in 2007, and I ran a 1:48:36.  Four years of Consistent and Focused Run Training and I NAILED A 1:29:09 today!!  And somehow I felt the best the last 5k because there was no wind.  Consistent suffering in wind and on hills equaled a sick PR on a flat course with no wind today.  What a marvelous day. :) 

Think I'm going to take a Rest Day.  Legs feel pretty good, quads just have some mild soreness.  Some stretching and foam rolling today, a night in my compressRX tights, and I should be good to go. :)

  • Health data: Soreness: 3 Fatigue: 3
  • 2h 34m 37s
  • 50.35 miles
  • 19.54 Mi/hr

EZ Aerobic. Focused on even effort, keeping HR low. Rode lots of rollers and a few small climbs. Windy as all heck, but when I see what the wind did to people's houses down south and the midwest, I can't complain about wind. Planned to do just 40-miles but it was just so beautiful outside. At mile 48 some jerk in a maroon sentra with two hubcaps missing buzzed me. I was doing about 23 mph (tailwind) and he was doing about 50. Missed me by inches. Thank God he missed.

  • 36m 42s
  • 5.00 miles
  • 07m 20s /Mi

Aerobic. Like the bike ride, I felt great from start to finish and just kept an EZ but honest and even effort.

I do realize a 50/5 Brick workout is not wise 2-days before a half marathon PR attempt. But it was just so beautiful outside. I couldn't resist. It was like divine meditation, Cycling and Running outside today.

EZ Brick today.  EZ Swim tomorrow morning.  Then Sunday is "GO Time".  Weather is supposed to be lovely, starting in the low 50's and getting up to 60.  I think this is Official Attempt #6 for me at Sub 1:29:59.  Going into last years Long Island Half Marathon Race, I distinctly remember my legs (quads) feeling beat up and sore from a Month of April where I hit 613 miles on the Bike.  Despite the banged up legs, I still went for a Sub 1:30, but within 5k realized, it just wasn't happening. 

This year, my legs are fresh and my April Bike volume (barring another flat today!) will be around 412 miles.  And believe it or not, I think this April's Bike miles are more quality miles.  Last year, I jumped from 366 miles in March, to 613 in May -- a 40% increase in one month.  In retrospect, this was too much too fast, for me.  I think I just tipped my body's threshold.  Continously sore quads this time last year was a key indicator of my body's inability to handle the load and properly absorb the workouts.  It was a neon warning sign I simply chose to ignore; I was more concerned with gettting faster on the Bike, and getting fast now!!  So ironically, despite logging more Bike volume last year to this point, I feel fresher and stronger on the Bike this year.  I also believe this point last year was the beginning of the end for me.  The beginning of what ultimately culminated into injury which sidelined me for Lake Placid.  So, perhaps, I think I am experiencing first-hand what training smarter than harder is all about. 

(March)   Kings Park 15k    (March)Suffolk County 13.1    (May)Long Island 13.1

2011     -  1:05:01             - 1:30:10                             - ??:??:?? 
2010     -  1:10:30             - 1:31:11                             - 1:34:31
2009     -  1:13:48             - 1:37:39                              - 1:36:49
2008     -  1:10:57             - 1:32:39                             - 1:31:26
2007     -  1:21:08             - did not run                           - 1:38:59


  • Health data: Soreness: 4 Fatigue: 3

Dream Chaser's Training Log

 May 2011 
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
  • Philadelphia Marathon (Run)
    11/19/2017 Philadelphia, Pennsylvania
  • September's totals
  • August's totals
  • 2017 totals
  • 2016 totals