• 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
  • 38m 16s
  • 2050.00 meters
  • 01m 52s /100 meters

1 X 1500 (27:37)
1 X 550 EZ

Was going to swim 3k straight, but I went out too hard and kind of bonked. I probably should of just took a Rest Day today. I have zero soreness in any of my muscles, but I'm pretty darn fatigued. I think someone is sprinkling 'sleepy dust' into my Redbull.

Remember the show Gilligans' Island.  Remember when they'd get those bad storms that would blow in.  That's what it's like outside today!!

Hoping for a Swim at lunch and short Run tonight. 

  • Health data: Soreness: 4 Fatigue: 3
  • 1h 22m 32s
  • 27.26 miles
  • 19.82 Mi/hr

Z2 Windy and drizzling

Punctured 13 miles into the ride, big thick metal staple right through my back gatorskin. Dammit. Only had one tube so I turned around and went back home.

Hoping to get a 2-hour lunchtime ride in.  We'll see.  Mixed emotions about this Sunday's half marathon.  While I really want to crush a sub 1:30, I need to figure out how to get my Long Bike in, too.   

  • Health data: Soreness: 4 Fatigue: 3
  • 1h 00m 46s
  • 7.79 miles
  • 07m 48s /Mi


65 degrees, nice breeze, and not a cloud in the sky. Man, running on a day like today is as good as it gets!

  • Health data: Soreness: 4 Fatigue: 3
  • 57m 39s
  • 3000.00 meters
  • 01m 55s /100 meters

500 WU
400 w/ PB
200,300,400,500 @ :45 seconds
(1:42, 1:45, 1:47, 1:54 avg)
100 kickboard
400 w/ PB
200 CD

Sluggish day in the pool. Was really feeling the extra chocolate cream pie and ham from yesterday!!


SHIT YEAH!! IT FEELS LIKE SPRING OUT!!! It's super sunny early, and it's warm!! I got a wicked sunburn on my forehead and neck while running yesterday -- YEAH BABY!!  Freaking pumped that warm weather is here! 

The Race Director's posted this on their website: "Correcting 2011 Mini MightyMan preliminary results and final results will be posted by Tuesday 4/26."  That makes me very happy that they are doing the right thing and fixing the results.  It's the Race Director's fault for not looking at the Splits before handing out awards.  Also, the bike loop is very non-descript with no landmarks in a park that looks the same from every angle.  So it's very easy to confuse the number of loops you've done, especially given the weather.  I'm going to suggest they put up a flourescent flag next year so people can count that they pass the flag 3 times. 

Swim this morning.

  • Health data: Soreness: 3 Fatigue: 3

Dream Chaser's Training Log

 May 2011 
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8 9 10 11 12 13 14
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22 23 24 25 26 27 28
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  • April's totals
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