Site:
http://ironmiketri.wordpress.com/
Miles:
7747 total / 312 in 2012
Goal:

2011 Ironman Florida (DONE 10:27:58), 2012 Boston Marathon, 2012 Rev3 Maine 70.3 to honor mom. Increase speed to Kona Qualify in 2013.

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  • 5 miles
  • 00:47 time
  • 640 calories
  • 1 workouts
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  • This Week time period

Entries

  1. Mike B.'s Photo Mike
    Shared Photo

    And this is the price you pay for goofin' off... PAIN! (my ever-present "coach" is in the background yelling at me. He ran 37:15.)

    about 1 hour ago
  2. Mike B.'s Photo Mike
    Shared Photo

    Ok, so maybe THIS is why I didn't run sub-40 on Saturday. But you gotta have some fun, too.

    about 1 hour ago
  3. Mike B.'s Photo Mike
    RUN
    Easy run 'round da 'hood. 5.44 mi 00:47 08:37 pace

    INTERESTING FACT: According to TrainPeaks data, over the previous 8 days -- during which I ran with lower intensity (lower HR and pace) -- my "fitness" improved almost 35% when compared w... read more

    about 3 hours ago via Garmin
    • Jillian A.
      Jillian A.
      Jillian A.

      I'm still a beginner in the running world, but I find that switching it up increases my stamina. This is a helpful entry. Thanks Mike :-)

      about 3 hours ago • Like • 1 person

    • Lori M.
      Lori M.
      Lori M.

      I think there is some truth behind it... but i am on the fence if it is really run slow to run faster or that it takes all kinds of runs to improve your race performances.... either way, this is working for you :)

      about 1 hour ago • Like

    • Mike B.
      Mike B.
      Mike B.

      The main idea is, limit the speed work and intervals. Run a LOT of miles at easy pace. If you are always running hard, you are not letting your body recover as much, therefore you are not getting the most out of your workouts and are more likely to suffer an injury. It has taken a while to get used to it, but as you said... yes, it's working for me.

      about 1 hour ago • Like

  4. Mike B.'s Photo Mike
    RUN
    Quads are a TAD sore 14.24 mi 02:02 08:32 pace

    Nice long easy run with Tad S. for the first half and then Rich (a non-DMer) and I finished it off. 2hrs was the goal. Quads were yelling at me on the downhills after yesterday's race... but I sett... read more

    1 day ago via Garmin   
  5. Mike B.'s Photo Mike

    With 4 miles to go in the run, Lance is leading Ironman 70.3 Panama. Wow. Live feed http://live.ironmanlive.com/Event/Ironman_703_Panama

    1 day ago
    • Tad S.
      Tad S.
      Tad S.

      I think that Bevan is going to catch him.

      1 day ago • Like

    • Show 3 more comments...
    • Kelly N.
      Kelly N.
      Kelly N.

      This may make me sound like a dope, but I found Lance's come back performance incredibly inspiring. I remember the commentators at Kona over a year ago telling the world that he couldn't run. Today it was clear that (1) he has been running A LOT and (2) his heart was totally in it. It totally made me want to push harder in my next race.

      about 17 hours ago • Like

    • Tad S.
      Tad S.
      Tad S.

      I am super impressed Lance did as well as he did. He is such a versatile athlete.

      about 16 hours ago • Like

  6. Mike B.'s Photo Mike
    Shared Photo

    The fountain isn't the only thing frozen in this picture

    1 day ago via Electric Miles
  7. Mike B.'s Photo Mike
    RUN
    I got chicked! (New PR though) 6.21 mi 00:40 06:23 pace

    CORRECTION: New PR by 00:01:60. Official time was 40:06:35, beating my previous 10K PR of 40:07:95. Suuuuuhweet! (I started my watch late. That's what happens when you're out of racing practice). A... read more

    2 days ago via Garmin
    • Kelly N.
      Kelly N.
      Kelly N.

      Awesome pace. BTW, why don't you just go ahead and run under 40 minutes. ;-) When I see you run at an avg HR of 186, I realize that I need to learn to hurt myself more in races.

      2 days ago • Like

    • Show 8 more comments...
    • David M.
      David M.
      David M.

      Great race Mike. Congrats on the PR. Nice way to come back fully from injury!

      about 3 hours ago • Like

    • Chris D.
      Chris D.
      Chris D.

      Dude- just seeing this. Awesome job. Very fast. Congrats on the PR

      about 1 hour ago • Like

  8. Mike B.'s Photo Mike
    RUN
    Race day tomorrow 6.29 mi 00:53 08:21 pace

    I just have to do this about 12 minutes faster tomorrow on a flat course. No problem, right? Haha... we shall see.

    3 days ago via Garmin   
  9. Mike B.'s Photo Mike

    Look at our man Tad S. ... media star. Marathoners Sprint to Races Outside of NYC as Entry Fee Reaches $255 http://bloom.bg/z8nzw4

    3 days ago
    • Tad S.
      Tad S.
      Tad S.

      Thanks for condensing my rambling into something semi-coherent. My new catch phrase is now "It's excessive!".

      3 days ago • Like

  10. Mike B.'s Photo Mike

    Great article. More food for thought about EASY training & base-building for long-term success. http://es.pn/z0aOZL

    4 days ago
  11. Mike B.'s Photo Mike
    RUN
    Repitition and consistency is... 5.81 mi 00:49 08:31 pace

    Pretty sure I could run 8:30/miles at 155 HR BPM aaaaaaalllll daaaaaaayyyy looooonnng. But that doesn't mean I want to.

    4 days ago via Garmin   
  12. Mike B.'s Photo Mike
    RUN
    Gymnastics run 4.62 mi 00:40 08:33 pace

    Missed my morning run because I had to attend a board meeting for my daughter's school. HAHA!!! Yes, I'm on an education-related school board. Classic! This was just a stready run around the park ... read more

    5 days ago via Garmin   
    • Ellen S.
      Ellen S.
      Ellen S.

      You responsible father you! How's the gymnastics going? What level is she in? Great run!

      5 days ago • Like

    • Mike B.
      Mike B.
      Mike B.

      She's doing great. Loves it. Level 4. Had 1st meet last week. Got 1st in beam, floor and vault. 3rd on bars (fell on her pop-up). Next meet is Saturday. She's very excited.

      5 days ago • Like • 2 people

    • Ellen S.
      Ellen S.
      Ellen S.

      AWESOME! What a sweep! :)

      5 days ago • Like

  13. Mike B.'s Photo Mike
    RUN
    Easy run through da 'hood. 5.72 mi 00:50 08:39 pace

    These Zone 3 runs are getting quite boring. However, I am saving up all of my excitement for future use... At least that's what I keep telling myself.

    6 days ago via Garmin   
  14. Mike B.'s Photo Mike
    RUN
    Long run - GA marathon course 18 mi 02:32 08:26 pace

    Me, Tad S. and Rich hit the GA marathon course for a long run. Wanted to keep pace at about 8:30 and avg. heartrate under 155. Nailed them both. This was a long run, but pace was pretty easy for al... read more

    8 days ago via Garmin   
  15. Mike B.'s Photo Mike
    swim
    Drop anchor! 3000 yd 01:08 39:53 pace

    Swimming only once a week right now has shown me how slow I've become. Wow. It was a lapfest.

    9 days ago
    • Laura S.P
      Laura S.
      Laura S.

      Faster than me!! I haven't been in the pool since September. I always say I will swim through winter, but I need to face the fact I'm just an outdoor, summer pool swimmer. :) Nice yardage...that's a test of endurance.

      9 days ago • Like • 1 person

    • Alex
      Alex
      Alex

      Nice job Mike!

      8 days ago • Like • 1 person

  16. Mike B.'s Photo Mike
    RUN
    Easy run after swim 4.62 mi 00:40 08:42 pace

    Easy neighborhood shakeout run after 3k swim. Looooong run tomorrow through the hills of the GA Marathon course. Bring it! Guy I'm running with said "it's supposed to rain tomorrow. Do you hav... read more

    9 days ago via Garmin   
  17. Mike B.'s Photo Mike

    For those who think running hard ALL the time is the best way to get fast, read this bit of wisdom from Jimmy Grabow, who shocked a few people with a 2:12 marathon at the Olympic Trials. http://bit... read more

    10 days ago
    • Bill K.
      Bill K.
      Bill K.

      Great article.

      10 days ago • Like

    • Show 3 more comments...
    • Sean S.
      Sean S.
      Sean S.

      http://runningtimes.com/Article.aspx?ArticleID=5922
      The Lydiard method he referred to, in a nutshell.

      9 days ago • Like

    • Marius M.
      Marius M.
      Marius M.

      Lydiard is famous also for insisting that everyone - even middle distance runners preparing for the mile - should run at least 100 miles a week. It is only now when American runners are finally embracing the high-mileage work ethic that they've begun to catch up to the East Africans, who have been following Lydiard for decades. Tad, you know this, but be careful: A 6:00 pace places much more stress on our bodies than it does on the body of someone who has been running 100+ miles a week for YEARS.

      9 days ago • Like • 1 person

  18. Mike B.'s Photo Mike

    Allie S. , Katharine Jane S., Kelly N. hey kids... 6:30 am Sunday morning... starting near Emory... I'm running the GA marathon course with a friend ( Tad S. might also join). I'm running for 2 ho... read more

    10 days ago