Site:
http://coachcaleb.com
Miles:
13600 total / 3036 in 2013
Goal:

Team Wicked Bonkproof World Domination! 2013: More wins at marathon+ distance, 1:09 half marathon.

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  • 19 miles
  • 02:13 time
  • 1714 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. Caleb M.'s Photo Caleb PRO
    RUN
    good 2 Trouts from Home 9 mi 01:02 06:53 pace

    #TeamWickedBonkproof

    I had to wait until after 4 PM to get out for a run today, and by that point it was cold and crazy windy (sustained 25 mph, gusting to 45 mph). Got home before it got too dark... read more

    about 11 hours ago
    • MichelleP
      Michelle
      Michelle

      Nice miles coach. Always so proud of you!!!!

      about 11 hours ago • Like

    • Show 2 more comments...
    • Jon D.
      Jon D.
      Jon D.

      Dang - I love me some good banana bread.. sounds like the perfect post-run treat! Nice 9, coach!

      about 9 hours ago • Like

    • Nathan D.P
      Nathan D.
      Nathan D.

      I feel you on the spaghetti. I didn't know you were in the mountains. So I guess you'll never enjoy sleeping in a hypoxico tent?

      about 9 hours ago • Like

  2. Caleb M.'s Photo Caleb PRO

    If you've never been for a sports massage before, I definitely recommend one every once in a while. Here's what to expect afterward:
    ... read more

    about 21 hours ago
  3. Caleb M.'s Photo Caleb PRO

    If you find yourself looking at the race morning forecast and freaking out a bit about the cold...

    http://www.coachcaleb.com/training/tips/daily-coaching-tip-how-adjust-warm-ups-cold-or-wet-race

    2 days ago
    • Mike N.
      Mike N.
      Mike N.

      I run faster in the cold. Got my second fastest time ever last Saturday when it was 16! Probably the coldest race I've ever run. I had two race shirts on and a light jacket for the wind.

      about 24 hours ago • Like

    • Mike N.
      Mike N.
      Mike N.

      Great article, by the way.

      about 24 hours ago • Like

  4. Caleb M.'s Photo Caleb PRO
    RUN
    good Le Tour de Wealth 9.85 mi 01:11 07:10 pace

    #TeamWickedBonkproof

    This route is essentially a bunch of huge homes I will never be able to afford. Lots of good climbing, too. Didn't force the issue in terms of effort at all, even though ... read more

    2 days ago   
  5. Caleb M.'s Photo Caleb PRO
    RUN
    good Mistletoe Run Half Marathon 13.11 mi 01:13 05:35 pace

    #TeamWickedBonkproof 1st Overall, 1:13:18 official time

    I was excited to go run this race because it does a big loop around Wake Forest Campus, and hits a number of other areas I used to run when ... read more

    4 days ago
  6. Caleb M.'s Photo Caleb PRO
    RUN
    good The Warming and the Cooling 7 mi 00:50 07:08 pace

    Normal half marathon warm-up approach, and lots of time between the end of the race and the awards to get in some extra miles.

    4 days ago
  7. Caleb M.'s Photo Caleb PRO
    RUN
    good Brookshire Out and Back 8 mi 00:52 06:33 pace

    #TeamWickedBonkproof

    Out easy in 26:39, then back with 8 x 20 seconds strides in 25:50. Half marathon in Winston-Salem tomorrow morning...and I am hoping that the cold front makes it through befor... read more

    5 days ago   
    • Esma E.
      Esma E. Good Luck
      Esma E. Good Luck:

      Awesome!

      5 days ago

    • Show 3 more comments...
    • Brian A.P
      Brian A.
      Brian A.

      Go get 'em, Coach!

      5 days ago • Like

    • Mark B.
      Mark B.
      Mark B.

      Somebody said that the 1/2 Marathon pace/time should be quicker than the Marathon time..Your per mile was 5:30 I believe.. Shoot for that or better say 5:20's maybe?? Course I got the same problem.. Weather..

      5 days ago • Like

  8. Caleb M.'s Photo Caleb PRO
    RUN
    great Brookshire Out + Back + 10 mi 01:17 07:42 pace

    #TeamWickedBonkproof

    Met and ran with Michael B. Insanely warm for December in Boone at 63 degrees, but with no humidity to speak of, it's really enjoyable out there. Did about 7.5 in an hour... read more

    6 days ago
  9. Caleb M.'s Photo Caleb PRO

    If you tend to skimp on the strength, this post is for you. Even if these 5 moves are all you do, you'll see some improvement in your running by adding them.

    ... read more

    6 days ago
    • Darrel W.
      Darrel W.
      Darrel W.

      Thanks for these, Caleb! I (occassionally!) do squats and single-leg bridges, which also really help with my cycling.

      6 days ago • Like

    • Tim D.
      Tim D.
      Tim D.

      I need to add squats and lunges for sure. I would add the good old fashioned pull-up to the list. Great for overall upper body strenght.

      6 days ago • Like • 1 person

    • Caleb M.P
      Caleb M.
      Caleb M.

      Good call, Tim!

      6 days ago • Like

  10. Caleb M.'s Photo Caleb PRO
    RUN
    good ASU Track 9.25 mi 01:01 06:35 pace

    #TeamWickedBonkproof

    Tune-up and turnover were the operant words of the day today. I'm racing a half marathon on Saturday, purely relying on residual marathon fitness, so I hit the track for ... read more

    7 days ago
    • Brian A.P
      Brian A.
      Brian A.

      Happy Wednesday, Coach!

      7 days ago • Like

    • Show 8 more comments...
    • Caleb M.P
      Caleb M.
      Caleb M.

      @Paul: I half kid...I will be running hard, but probably not much faster than my MP. Who knows. Haha. I'm racing, but have no expectations of my own ability at this point. :-) No matter what, we should catch up after.

      6 days ago • Like

    • Paul S.
      Paul S.
      Paul S.

      Yeah I figured as much since I'm really trying to behave and not dip below my MP or at least not go below 6:15 pace if I can help it...which is your 50k pace if I'm not mistaken--that 6:15 still may be slow for you!

      6 days ago • Like

  11. Caleb M.'s Photo Caleb PRO

    Here are a few thoughts on selecting shoes for the treadmill. Not specifically buying shoes for treadmill running (that'd be cray), but how to decide which ones to put on your feet.
    ... read more

    8 days ago
    • Patrick P.
      Patrick P.
      Patrick P.

      I have NB 730s that I use for walking around in and also for the treadmill - little cushioning, smooth flat bottoms. I only run about 50-100 miles a year on the TM and mostly in 4-5 mile increments so overuse isn't a problem.

      8 days ago • Like

    • Bryan W.
      Bryan W.
      Bryan W.

      Nice thoughts. Probably going to kill my Levitas this winter, lol.

      8 days ago • Like

    • Andrew H.P
      Andrew H.
      Andrew H.

      Good stuff. I was already doing this, but I didn't realize it!

      8 days ago • Like

  12. Caleb M.'s Photo Caleb PRO
    RUN
    alright Parkway Loop 10.08 mi 01:10 06:57 pace

    #TeamWickedBonkproof

    This route really does suck! But, when time is short, I have to run from home and there's no way to go but down to start and then back up to finish. Nice day out, though,... read more

    8 days ago   
  13. Caleb M.'s Photo Caleb PRO
    Shared Photo

    I'm doing a Cyber Monday deal! Today only, visit http://www.coachcaleb.com/contact and use promo code #TWBXmas for some sweet discounts.

    9 days ago
  14. Caleb M.'s Photo Caleb PRO
    RUN
    alright Another Townie Loop Variant 9.58 mi 01:05 06:48 pace

    #TeamWickedBonkproof

    Kind of dragging this morning after staying up late to get caught up on all the work that sat idle during Thanksgiving. No matter...the week is off to a good start!

    9 days ago   
  15. Caleb M.'s Photo Caleb PRO
    RUN
    good Trout Lake and Stuff 14 mi 01:40 07:08 pace

    #TeamWickedBonkproof

    Ran for a while by myself, then did another 70 minutes with Peyton. Mix of snow, ice, and mud on the trails but enjoyable running nonetheless. This week was nice and light on... read more

    10 days ago
  16. Caleb M.'s Photo Caleb PRO
    RUN
    good Here and There 7.66 mi 00:52 06:48 pace

    #TeamWickedBonkproof

    Easy stuff on a much warmer day than yesterday. Nice to get out in the sun. Now back to kid wrangling.

    12 days ago
    • Esma E.
      Esma E. Great Performance
      Esma E. Great Performance:

      Awesome!

      12 days ago

    • Jon D.
      Jon D.
      Jon D.

      Nice job working in a nice run today, coach!

      12 days ago • Like

  17. Caleb M.'s Photo Caleb PRO
    RUN
    good Atlanta Thanksgiving Day 5k 5 km 00:16 05:12 pace

    #TeamWickedBonkproof

    Coldest 5k ever! 23 degrees at the start, and a stiff wind to boot. Started out in a little pack that broke up during the big hill in the first mile. I was hoping we'd be... read more

    13 days ago
    • JimP
      Jim
      Jim

      Slow is a very relative term ... congrats on a new course record and another fast race. You and yours have a delightful Thanksgiving - and among the many things I am thankful is your support and encouragement during these few months of coaching. P.S. I am getting this new Windows 8 computer figured out slowly (and in this case slow is slow!)

      13 days ago • Like

    • Show 12 more comments...
    • Jon D.
      Jon D.
      Jon D.

      Zippy racing, coach.. Congrats!

      13 days ago • Like

    • Walter K.
      Walter K. Congrats
      Walter K. Congrats:

      VERY well done!

      12 days ago

  18. Caleb M.'s Photo Caleb PRO
    RUN
    great Old Tucker Loop 5.59 mi 00:37 06:35 pace

    #TeamWickedBonkproof

    Got in a shortie run after a long travel day and before an excellent dinner courtesy of Lindsay's mom. It included bacon jam, people. I don't know what you've b... read more

    13 days ago   
  19. Caleb M.'s Photo Caleb PRO
    RUN
    great Basement: 90-60-30 @ 10-11-12 10 mi 01:04 06:24 pace

    The weather is fugly today, so I hit the treadmill for guaranteed solid footing and one-button pacing. 30 minutes easy, then 4 cycles of 90 (10 mph), 60 (11 mph), and 30 (12 mph) seconds on with eq... read more

    15 days ago