Holbrook Runner

December 2016

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Member Since:

Nov 27, 2016

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I have run 12 marathons, 5 since major surgery in 2005. My fastest was Leipzig in 1992. 3 hours 11 minutes 48 seconds. The Mesa-Phx Marathon on February 25, 2017 was the fastest since my surgery at 4:26:59.

Short-Term Running Goals:

I want to improve on my last Marathon time. After the Phoenix Marathon that I ran February 25, 2017 I want to focus on shorter races and do a sprint tri. I did improve about 45 minutes faster on the Mesa-Phx Marathon over the last Petrified Forest Marathon and about 27 minutes faster than the last time I ran the Mesa-Phx Marathon.

Long-Term Running Goals:

Continue to run and work on my speed. Do shorter races and a sprint tri in the next year.

Personal:

I have been an educator for 32 years. My wife, Margaret, and I have 6 children and at the present time 6 grandchildren. Running helps to keep me level. I love it and hope to continue to run for many years to come.

Favorite Blogs:

Miles:This week: 4.30 Month: 28.04 Year: 517.98
Running MilesSwimming YardsBike Miles
153.200.000.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 160.00Calories: 18853.00
Running MilesSwimming YardsBike Miles
8.060.000.00

18 degrees. Dressed warmly.

10:07 warm up. Then 9:40, 9:41, 9:55, 9:32, 9:29, 9:56, and 9:24.

Hills at 1 4 and 7. Total time 1:18:19. Slower than I hoped.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 1057.00
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Running MilesSwimming YardsBike Miles
3.010.000.00

Treadmill. 27:26 9:07 pace

Core workout followed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 372.00
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Running MilesSwimming YardsBike Miles
14.100.000.00

2:17:41

Below 9:30 through 6 miles. 7-11miles 9:36 or below. 12 was 9:56. 13 was 10:28 and 14 was 12:01.

Half marathon at 2:05:35. Mile 14 has half mile off 6% grade hill. Headwind started at 11 miles

25 degrees to start and 37 to end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 1831.00
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Running MilesSwimming YardsBike Miles
5.050.000.00

49:16. Overall pace 9:45. Tried to run somewhat slower. 9:41 downhill, 10:04, 10:05, 9:39, and 9:17.

Core workout after. Evening workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 659.00
Comments(1)
Running MilesSwimming YardsBike Miles
0.000.000.00

Fitness center with Margaret. 6min warmup on elliptical. Hip stretches. Curls, lat pull downs, pull-ups, sit-ups, military press, knee raises, back extenders. Multiple stretches. Did 5 minutes on bike.

Will be doing tuesdays at new fitness center at my school. Eventually we will add a treadmill to the center.

Protein shake with milk and half bagel. Over 500 calories.

C Pap about 3 hours.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Running MilesSwimming YardsBike Miles
8.060.000.00

Ran outside. Ran first half slower and sped up. Second half. 10:22, 9:46, 10:18, 10, 9:26, 9:25, 9:30, and 9:28.

Wasn't too cold bout 3 degrees when i finished.

I have been having hip. Soreness lately. Not sure what to do. No core workout today as I did one Monday and Tuesday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 1056.00
Comments(2)
Running MilesSwimming YardsBike Miles
0.000.000.00

Took today off because of my hip. Will run 5 tomorrow and 14 to 16 on Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Running MilesSwimming YardsBike Miles
5.050.000.00

Slowed down except first mile which is down hill. 51:02 all miles over 10 except first was 9:42. Hips a little sore. Wore orthotics and I think it helped. Was. 25 degrees out.

Did core workout after the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 636.00
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Running MilesSwimming YardsBike Miles
16.120.000.00

2 mile warmup. Miles 3-6 and 11-14 did two minute fartlek. Miles 7 and 8 are up so i held steady and then the same for 9 and 10. I did not run back up the hill to end. I cooled down as I walked up the hill to the house. I forgot my orthotics because I haven't been wearing them. Hip feels better.

931, 1059, 935, 935,1001, 943, 949, 1031, 1006, 939, 938, 926, 942, 1045, 11;23, 1120

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 2019.00
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Running MilesSwimming YardsBike Miles
4.040.000.00

Relaxed pace 938 down, 1005, 1031 up, 950

Core workout followed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 509.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Fitness Center Workout with Margaret. 12 min on bike. Pull ups. Most of core workout again with emphasis on arms. Work on spring in step and flexibility.

About an hour workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Running MilesSwimming YardsBike Miles
8.060.000.00

A little warmer outside. 35 degrees.

1:16:30, 9:29 pace.

937, 926, 946, 948, 927, 927, 921, and 905

Didn't think I ran that fast. Good tempo run. Felt good. Will run slower tomorrow.

Might do 8 tomorrow, 6 friday, and 14 Saturday. All slow until Saturday. Not sure.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 160.00Calories: 1024.00
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Running MilesSwimming YardsBike Miles
6.070.000.00

60:25.

1012, 952, 930, 947, 950, 1031

1 mile warmup. 2, 1 min fartleks a mile until last half mile. Ran sustained pace last half which is a steep uphill run.

Wasn't too cold out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 764.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Did core workout. Didn't run today. Feeling a little under the weather.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Running MilesSwimming YardsBike Miles
18.130.000.00

Brutal Wind. 25mph sustained winds 2nd half. First half 83:45. 2nd half 104 even. Started at 3 degrees with wind chill at 24 degrees. Ended at 39 degrees with wind chill at 30 degrees.

First half felt pretty good. Had to stop at 2.5 because two dogs came after me out on the highway. At mile 9 the wind picked up and I was running more into it. Difficult running. I was at 2:08:10 at the half marathon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 2244.00
Comments(1)
Running MilesSwimming YardsBike Miles
2.010.000.00

Treadmill. Wasn't feeling well. INR has been off. Lots of stress.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 81.00
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Running MilesSwimming YardsBike Miles
8.060.000.00

Evening run. @40 degrees out. 73 minutes even. 9:03 Pace. I had several miles under 9. Mile 1 in 9:10. 1.5 minute pickups every half mile through 7. Last half mile hard. felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 966.00
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Running MilesSwimming YardsBike Miles
4.080.000.00

Core workout times 2 at fitness center including pull-ups, kneeups, some lat pulls and stretching.

Ran 4.08 in 37:45. App wpouldn't let me stop so some extra seconds included. Ran 9:29, 9:24, 9:24, and 8:46. Finished.08 fast. Felt good.

This was PM workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 506.00
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Running MilesSwimming YardsBike Miles
5.020.000.00

Treadmill. Raining and temp just above freezing. Wanted to do 6 but couldn't do another one on the treadmill.

Set on 10 min pace except for 3-3.75 I ran 9:13. Never feels good on the treadmill. 49:47 total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 491.00
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Running MilesSwimming YardsBike Miles
18.140.000.00

Shot for 10 minute pace for first 9 miles. They were 958, 1017, 955, 942, 947, 942, 1008, 957, 1009.

At turn around i started to do 2 minute pickups twice a mile. That didn't last because after two miles i just wasn't feeling quite right. Second half ended up being 937, 945, 1002, 1114, 1218, 1055, 1101, 1149, and 1436. To end the last mile i walked about .5 because it is very steep and I didn't feel right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 2263.00
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Running MilesSwimming YardsBike Miles
2.020.000.00

Slow run finish on steep hill.

Core workout afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 251.00
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Running MilesSwimming YardsBike Miles
1.000.000.00

Stress test Flagstaff Hospital. I set the record for how long they let someone go at 13 minutes. No blockages or pain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Running MilesSwimming YardsBike Miles
4.100.000.00

Thursday night after coming home from hospital. 935, 930, 945, 934 for total of 39:19 and 935 pace. Desert run mostly flat. Core workout followed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 511.00
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Running MilesSwimming YardsBike Miles
13.020.000.00

Ran with My brother Don. These times came from his garmin. They are different than my phone gave in some cases significantly. I felt pretty good but was sore afterwards for a day.

2:02:40 total time. 9:38, 9:28,9:38,9:35,9:36,9:24,9:19,9:21,9:23,9:19,9:199:16,9:08 then the .02. I'm pretty sure Don could have taken off a few miles before the end of the run. I finished about 10 seconds after he did.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 1613.00
Add Comment
Running MilesSwimming YardsBike Miles
153.200.000.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 160.00Calories: 18853.00
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