Miles:
6061 total / 1203 in 2013
Goal:

1> Adjust to new lifestyle; 2> run a 3:30 to 3:59 marathon; and 3 > Run a Ragnar.

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  • 39 miles
  • 02:15 time
  • 1550 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. Mike F.'s Photo Mike
    VELO
    17.11 mi 01:00 17.0mph pace

    Spin again! Keeping HR and cadence up avg 146 and 97

    2 days ago via Garmin
  2. Mike F.'s Photo Mike
    VELO
    21.59 mi 01:15 17.2mph pace

    More basement trainer ---- 148 avg HR 2 mostly zone 3 and avg cadence 95 and the Doctor.

    4 days ago via Garmin
  3. Mike F.'s Photo Mike
    VELO
    22.4 mi 01:20 16.8mph pace

    Kept HR up in 3 and 4 about 147 avg and cadence around 95. Continuing to give legs a break and not running. Have a great weekend!!!

    7 days ago via Garmin
  4. Mike F.'s Photo Mike
    VELO
    16.94 mi 01:00 16.9mph pace

    Another hour on trainer zones 2 and into high 3. A lot of sweat, 1 episode of the Doctor and Pandora. What more could you want?

    9 days ago via Garmin
  5. Mike F.'s Photo Mike
    VELO
    16.81 mi 01:00 16.7mph pace

    Good spin this morning getting HR up to average of 145 and cadence at 95 watching the Doctor on Netflix.

    11 days ago via Garmin
  6. Mike F.'s Photo Mike
    RUN
    13.37 mi 02:22 10:37 pace

    I had the incredible good fortune today to be able to pace a great young athlete to a half marathon PR for her at the Cincinnati flying Pig Half. A good day.

    13 days ago via Garmin   
  7. Mike F.'s Photo Mike
    VELO
    9.88 mi 00:35 16.8mph pace

    4 X 90 secs in zone 4 with 3 minute recoveries with 15 minute warm up and 5 minute cool down, avg HR 144 and cadence 91.

    16 days ago via Garmin
  8. Mike F.'s Photo Mike
    RUN
    4.62 mi 00:38 08:09 pace

    Quick run to test calf which is still not right. Looks like more trainer rides.

    18 days ago via Garmin   
  9. Mike F.'s Photo Mike
    VELO
    9.87 mi 00:35 16.8mph pace

    warm up then 4 X 90 sec in zone 4 with 3 minute recoveries. Average HR for whole ride 145.

    19 days ago via Garmin
  10. Mike F.'s Photo Mike
    VELO
    21.41 mi 01:20 16.0mph pace

    Another ride this morning avg HR 141 and cadence 91. Stayed in higher resistance gear.

    21 days ago via Garmin
  11. Mike F.'s Photo Mike
    VELO
    14.62 mi 01:01 14.5mph pace

    More early trainer giving calf which was on the verge of injury recovery time. Watching That's 70s show on Netflix -- funny stuff back to my high school years.

    23 days ago via Garmin
  12. Mike F.'s Photo Mike
    VELO
    14.69 mi 01:00 14.6mph pace

    Hour on the trainer average HR 124 and cadence 92. No running this week, strength, core, and trainer rides.

    25 days ago via Garmin
  13. Mike F.'s Photo Mike
    RUN
    5.23 mi 00:45 08:39 pace

    1st post race recovery run.

    28 days ago via Garmin   
  14. Mike F.'s Photo Mike
    VELO
    10.07 mi 00:45 13.4mph pace

    More recovery spinning. Soreness is going away and able now to easily walk forward down steps.

    29 days ago via Garmin
  15. Mike F.'s Photo Mike
    VELO
    9.4 mi 00:45 12.5mph pace

    Recovery easy spin.

    about 1 month ago via Garmin
  16. Mike F.'s Photo Mike
    RUN
    26.2 mi 04:07 09:25 pace

    Finished race. But obviously my heart aches for the families of the dead and injured. I am okay.

    about 1 month ago
    • Bigbillrunner
      Bigbillrunner
      Bigbillrunner

      Great race Mike. So glad you are safe.

      about 1 month ago • Like

    • Show 16 more comments...
    • Stu A.P
      Stu A. You're an Inspiration
      Stu A. You're an Inspiration:

      Mike, so glad you are safe. You finished 2 minutes before the first bomb went off. Congratulations on fulfilling your dream and completing Boston.

      about 1 month ago

    • PetiteP
      Petite Cheers
      Petite Cheers:

      SOOO relieved you are safe in Boston Mike. Congrats my friend!

      13 days ago

  17. Mike F.'s Photo Mike
    RUN
    3.06 mi 00:26 08:25 pace

    Well that's about it. A long cold training cycle. We'll see how the left leg holds up on Monday. I have the engine, just know know if the parts will allow it to run.

    about 1 month ago via Garmin   
    • Rob B.
      Rob B.
      Rob B.

      Best wishes for a fantastic run on Monday!

      about 1 month ago • Like

    • L CP
      L C
      L C

      All the best to you! Your parts will do beautifully, this I know!

      about 1 month ago • Like

    • Bigbillrunner
      Bigbillrunner
      Bigbillrunner

      I hope the few days off and the excitement will help carry you through. Best of luck Mike.

      about 1 month ago • Like

  18. Mike F.'s Photo Mike
    RUN
    4.02 mi 00:32 08:00 pace

    10 minute warm up and 2 x 5 repeats in zone 3 with 2 recoveries and cool down

    about 1 month ago via Garmin   
  19. Mike F.'s Photo Mike
    RUN
    5.55 mi 00:45 08:07 pace

    Taper repeats, 10 minutes easy then 3 X 5 zone 3 with 2 min recoveries and then cool down.

    about 1 month ago via Garmin   
  20. Mike F.'s Photo Mike
    VELO
    18.29 mi 01:15 14.6mph pace

    Basement spin at 95 cadence. Final taper week is upon me. The time goes by fast.

    about 1 month ago via Garmin