Summer Sizzler 15K

Summer Sizzler Thornton, CO

A small summer race with a 15K I used as a 'where we are' race / run.

• 15K 1:26:51 
• 66 yo male Age Graded Time 1:06:25 
• Age Graded Percentage 60.6% 'local competitive runner'

https://runbundle.com/tools/age-grading-calculator

Ouch, I am sore and the knees are aching. I took a 'nap' - two hours nine minutes. A new yappy dog ate the neighbors' behind us made sure the rest wasn't totally peaceful. Hopefully it's a one off and not a permanent addition.

Garmin VO2 max readjusted to 43 which is still 'excellent' and in the top 10% of my age group.

• May-26 VO₂ Max 41.5
• Jun-26 VO₂ Max 42.5
• Jul-26 VO₂ Max 43.1
• Aug-26 VO₂ Max 43.2

https://connect.garmin.com/app/activity/23900476508

1 8:58

2 9:11

3 8:50

4 9:08

5 9:16

6 9:07

7 9:32

8 10:19

9 9:46

10 2:53 (9:24 pace)

Final 1:27:02

The course ran through Carpenter Park https://www.mapmyrun.com/routes/view/6697430298/

Three 5K out and back. Two miles on concrete, one mile on crushed gravel. I'm thinking the concrete may be a significant contributor to the knee and leg pain.

Having said that, I need to let the 10,000 Step Streak go and focus on recovery after hard days and workouts.  

I asked "66 yo male how much recovery time after 15k run"

Gemini "A 66-year-old male needs about 3 to 7 days of active recovery after a 15k run (9.3 miles). Older runners experience more muscle damage and slower repair rates than younger athletes. Take extra rest days, hydrate well, and listen to your body to avoid injury."

I stated "exaggerated normal muscle soreness"

Gemini: Exaggerated normal muscle soreness—often called Delayed Onset Muscle Soreness (DOMS)—is normal after a tough 15k, but it requires extending your recovery timeline to 5 to 10 days before returning to hard training. At 66, your muscle fibers take longer to repair, making intense soreness feel more pronounced.

Immediate Relief Strategies

• Active Recovery: Walk at a casual pace for 15 minutes to flush out metabolic waste.
• Heat Therapy: Use warm baths or heating pads to relax tight, aching muscles.
• Self-Massage: Use a foam roller or massage gun gently on sore areas. Avoid deep, painful pressure.
• Hydration: Drink water consistently. Dehydration makes muscle soreness feel significantly worse.

I asked: "treadmill?"

You should avoid the treadmill entirely until your knee pain completely disappears. Running or walking on a treadmill forces a repetitive stride on a rigid surface, which will worsen your joint inflammation.

Safer Low-Impact Alternatives

If you want to maintain your cardio fitness without stalling your knee recovery, swap the treadmill for these zero-impact options:

• Stationary Cycling: Spin at a high cadence (80–90 RPM) with very low resistance. Ensure the seat height is adjusted so your leg is almost straight at the bottom of the pedal stroke to avoid over-flexing the knee.
• Pool Walking or Swimming: The buoyancy of water removes your body weight entirely, letting you move the joint freely to flush out tightness without any impact forces.

I stated "im sure pcikleball doesnt help"

Gemini: You are completely right—pickleball is highly aggressive on an injured knee, especially a medial strain. I've noted your interest in the sport, but for now, continuing to play will almost certainly delay your recovery or worsen the injury.

There you have it: more low impact sports - cycling and swimming. Less high impact sports - running and pickleball.

I asked: "what sort of therapy or weight training suggested"

Straight-line, non-impact quad strengthening and hip stabilization are the most effective therapies for recovering from a medial knee strain. Because your quads fatigued during your hard 15k, they stopped absorbing shock, which overloaded the inside of your joint. Strengthening the muscles around the knee will act like a natural brace, taking the pressure off your medial ligaments and meniscus so you can safely return to running and pickleball.

Phase 1: Zero-Load Therapy (Do Now)

Perform these exercises daily while you still have lingering soreness. They activate your muscles without grinding or compressing the joint.

• Quad Sets: Lie flat on your back with your leg straight. Tighten your thigh muscle (quadriceps) by pushing the back of your knee flat down into the floor. Hold for 5 seconds, then relax. Do 3 sets of 10 repetitions.
• Straight Leg Raises: Lie on your back. Bend your uninjured knee and keep your feet flat. Tighten the quad of your injured leg and slowly lift it about 12 inches off the floor. Hold for 2 seconds, then lower it slowly. Do 3 sets of 10 repetitions.
• Clamshells (With NO Band): Lie on your side with your knees bent at 90 degrees and feet stacked. Keeping your feet together, slowly open your top knee like a clamshell. This strengthens the gluteus medius, which keeps your knee from caving inward during pickleball. Do 3 sets of 10 repetitions.

Phase 2: Progressive Weight Training (Once Pain-Free)

Move to these exercises only after you can walk and climb stairs with zero pain. Start with bodyweight only, then slowly add light resistance.

• Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Squeeze your buttocks and lift your hips until your body forms a straight line from knees to shoulders. Do 3 sets of 12 repetitions to build posterior chain strength.
• Wall Slides (Partial Squats): Lean your back flat against a wall, feet shoulder-width apart and shifted 12 inches forward. Slowly slide down the wall until your knees are bent at a shallow 45-degree angle (do not go to 90 degrees). Hold for 2 seconds and slide back up. Do 3 sets of 8 repetitions.
• Step-Ups: Step onto a very low platform or the bottom stair of a staircase. Step up with your injured leg, drive through your heel, and bring the other foot up. Step down slowly. Focus heavily on keeping your knee tracking straight over your toes—do not let it wobble inward. Do 3 sets of 10 repetitions per leg.

Weight Training Rules for a 66-Year-Old Runner

• Avoid the Leg Extension Machine: Sitting and lifting a heavy padded bar extends your leg against heavy resistance. This creates a massive shearing force directly behind the kneecap and can worsen a medial knee strain.
• Avoid Deep Squats and Lunges: For now, deep lunges and squats overload the tendons and put excessive pressure on the joint line. Keep all knee bends shallow (under 45 to 60 degrees).
• Focus on the Eccentric (Lowering) Phase: Take 3 full seconds to lower your weight during any exercise. This slow lowering phase rebuilds tendon strength and better prepares your legs to handle the impact forces of running.

10,000 Steps 100 Consecutive Days

10,000 Steps, 100 Consecutive Days just completed. Previous 'best' was 50 consecutive days in marathon training year 2023. I thought that was a lot. Now what to do. As usual, of late, I turn to Gemini for some conversation.

I state "66 yo male 10 000 steps 100 consecutive days"

Gemini: Achieving 10,000 steps for 100 consecutive days at age 66 is an impressive physical feat. It builds strong cardiovascular health, boosts mental well-being, and exceeds general activity guidelines. However, maintaining this strict daily streak requires careful attention to recovery and joint health.

Steps 1 year ending August 7 / average weekly / daily

• 2026 4,409,659 / 84,801 / 12,114
• 2025 4,020,135 / 77,310 / 11,105
• 2024 4,580,695 / 88,090 / 12,584
• 2023 4,683,631 / 90,070 / 12,867
• 2022 3,450,390 / 66,354 /  9,479

Roughly 90,000 per week, 13,000 per day.

I state "part of half ironman training"  

Gemini: Integrating a 100-day walking streak into Half Ironman (70.3) triathlon training changes your recovery dynamics significantly. While the consistent base aerobic fitness is excellent, balancing 10,000 daily steps (~4 to 5 miles of walking) alongside intense swimming, cycling, and running requires strict management to prevent overtraining and joint damage.

I state "48 weeks" 

Gemini: With 48 weeks until your [Boulder] Half Ironman, you have a massive advantage: time. Since you are nearly a year away from race day, you are currently in an extended "base building" phase where your walking streak is highly valuable for building structural durability.

A few bullet points of note ...

Phase 1: Base & Streak Maintenance (Weeks 1–20)

• Streak focus: This is the safest time to maintain your 10,000-step daily streak.
• Triathlon focus: Prioritize swim technique, smooth cycling cadence, and very easy, low-heart-rate running.
• Execution: Use your daily walks to build up the ligaments and tendons in your feet and lower legs, which prepares them for heavier running later.

Phase 2: Structural Shift (Weeks 21–36)

• Streak focus: Consider transitioning from a rigid "consecutive day" streak to a weekly step average.
• Triathlon focus: As your triathlon-specific run volume and intensity naturally ramp up, your body will need true, non-weight-bearing rest.
• Execution: Forcing a 10,000-step walk on a day when you just completed a grueling 2-hour brick workout (bike/run combo) significantly elevates your injury risk at age 66.

Phase 3: Race-Specific Build & Taper (Weeks 37–48)

• Streak focus: Drop the walking streak entirely.
• Triathlon focus: High-volume, race-pace simulations and crucial taper periods.
• Execution: During the final 3 weeks (the taper), your goal is to rest your legs so they are completely fresh. Walking 4 to 5 miles a day during a taper will actively sabotage your race-day performance.

Note: I clarified not 'in addition to' ironman training, but concurrent

Gemini: Understood completely. You are counting the steps you take during your actual triathlon training sessions toward your daily 10,000-step goal, rather than walking an extra 5 miles on top of your workouts.

This is a much safer, highly efficient approach. 

August 2026 vo2 max up to 46

August 4, 2026

My Garmin run vo2 max jumped to 46. it had been at 44 lagging behind the cycling 46 for some time. I guess the math and algorithm finally caught up without the benefit of an outdoor run. Ill take it.

I went to Gemini vo2 "max 46 66 yo male"
Interestingly enough the source for that info was Rouvy, my go to indoor cycling app.

What This Score Means

• Cardiovascular Health: Your heart, lungs, and muscles work together with high efficiency to process oxygen during heavy exercise.

• Longevity Marker: A high VO2 max is strongly linked to a lower risk of chronic conditions like heart disease, stroke, and metabolic illness.

• Fitness Comparison: Your score matches or exceeds the average fitness levels of men decades younger, reflecting a robust aerobic engine.

So far so good ... How about "goal 50". I've been over 50 but now for a couple years. 

Reaching a VO2 max of 50 at age 66 is an ambitious but achievable goal that will require a highly structured combination of high-intensity intervals and dedicated base building. Because your starting point of 46 is already exceptional, pushing it to 50 means you are moving from "elite fitness for your age" into the realm of competitive master athletes.

And "resting heart rate 50"

A resting heart rate of 50 bpm combined with your VO2 max of 46 confirms you have an exceptionally strong, efficient cardiovascular system, likely characterized by an enlarged stroke volume (the amount of blood your heart pumps per beat).To push your VO2 max to 50, we will use your resting heart rate to establish precise, personalized training zones.

And "indoors 5-7 days"

Indoor cycling 5–7 days a week gives you the perfect environment to hit your VO2 max goal of 50. It allows you to perfectly control your resistance, eliminate coasting, and track your heart rate target of 151–156 bpm without outdoor distractions.

Because you want to train almost daily, managing your recovery is critical so you do not overtrain or plateau.

And: "cycling"

Cycling is an ideal choice for hitting your VO2 max goal because it minimizes impact on your joints while allowing you to precisely control and maintain high heart rates. To push your score from 46 to 50 using your bike, you need to structure your rides to target both your aerobic base and your peak power.
Cycling-Specific Workouts

• The 4x4 Peak Power Ride (Once a Week): Warm up for 15 minutes. Find a steady, moderate incline or use an indoor trainer with high resistance. Push hard for 4 minutes at a high cadence (85–95 RPM) to drive your heart rate up to 151–156 bpm. Spin easily for 3–4 minutes to recover. Repeat 4 times total.

• The Endurance Base Ride (2–3 Times a Week): Ride on flat terrain or keep resistance low on a trainer. Keep your effort steady and conversational, maintaining a heart rate between 117–128 bpm. These rides should last 45 to 90 minutes to build capillary density in your legs.

• The High-Cadence Flush (Day After Intervals): Spin at a high RPM (90+) with very light resistance for 30 minutes. This keeps your heart rate in Zone 1/2 while flushing metabolic waste out of your leg muscles to speed up recovery.

A VO2 max score of 46 mL/kg/min for a 66-year-old male is exceptional, placing you in the highest fitness category (superior/elite) for your age group. This score is well above the average range for 65–69 year old men, which is typically around 31–35 mL/kg/min.

And "ftp 149"

An FTP of 149 watts gives you a power-to-weight ratio of roughly 1.8 to 2.1 W/kg (depending on your exact weight), which is a solid, healthy baseline for master cyclists.

We can now plug your exact FTP into Rouvy to automate your training zones, ensuring your 4x4 intervals target the precise wattage needed to drive your heart rate up to 151–156 bpm.

And "why do i have a zero recovery score in rouvy"

A zero recovery score in the ROUVY Companion App means the app's algorithm calculates that your recent training fatigue heavily outweighs your rest. It essentially indicates that your body is completely unrecovered and not ready for another hard workout.

How to Fix Your Score and Rebound

Force a True Recovery Ride: Swap your next hard session for a 30-minute spin at under 75 watts and under 115 bpm. This tells the algorithm you are actively recovering, which will start lifting your score.

And: "max heart rate 161"

Knowing your true maximum heart rate is 161 bpm—instead of the estimated 162—allows you to dial in your target zones with absolute precision. Since your resting heart rate is 50, your Heart Rate Reserve (HRR) shifts slightly to 111 bpm.

May 2026 I was thinking ...

July 26, 2026

On a 10,000 step mission, 88 days as of this morning. Previous best was 50 days in 2023 during Chicago Marathon training.

May 13, 2026 - Objective: Minimize Math While Training and Racing

Fun with AI: 'I find Garmin power divided by ten is equal to Stryd watts per kilogram"

That calculation remains the exact real-world baseline for your current running mechanics. Because your weight is 72.57 kg (160 lbs), your "divide by 10" shortcut is mathematically locked into your profile:

Garmin Native Power Screen: Shows 285 Watts [1]

Divided by 10 Shortcut: Equals 28.5

Stryd Value: Displays as 2.85 W/kg [1]

Use the table below as a quick-reference guide during training builds to see exactly how your mental shortcut aligns across your full target training spectrum:

May 12, 2026 trying to make sense of diminishing physical capabilities and realistic go forward expectations. The 'burn' of the lungs when exerting energy is both painful and motivating. I know it means improvement. The challenge is keeping my mind and thoughts beyond the momentary pain and focused on the benefit. Each time out, maybe a little longer and a bit more powerful. Persistent incremental improvement.

Eight straight days of running may be taking it's toll. I know a mentally challenging 'off day' is in the future. 

Cool Website Hans van Dijk and Ron van Megen. Garmin Power is roughly Stryd Power + 25-30% (different maths). Regardless of the math used, 'consistency' is the driver. Garmin Forerunner 225 native power watch, Garmin connect and Google sheets (for fun). Whatever the math, the numbers will improve relative to fitness. I have used a Stryd, the website and data are cool. It served as a good motivator for a time. But using the Garmin environment means, no additional foot pod, watch data field, app or website to manage and consolidate data. 

I can use any math I desire, 2026 Walker Coach Workbook, as long as it is consistent.

I use Garmin Vector 3 power pedals. I use one screen and three data fields. Power (watts per kilogram), cadence and heart rate; using the least amount data I can manage (and think about) during a workout. I figure bike stress to be one-third of running stress for comparison. 

Another thought "Returning to Swimming After Shoulder Injury" This could be a good summer afternoon activity when temperatures soar.

May 10, 2026 I need something to drive me to do whatever it is I do when I'm doing it. Something to keep me engaged and challenged. Something productive that makes me feel good. 

What I think about when I Zwift. Boulder IM 70.3, 2027? It really didn't sound to far out there.

I thought about what would prevent me from attempting this endeavor.

1) Shoulder. Separated, Rotator cuff wear and tear; and impingement.

2) Knee Arthritis. Left for sure. Right manageable.

3) Between the ears. Definitely the most inhibiting of the three.

June 2027. A year out. Twelve months, 52 weeks, 365 days of sustained improvement; physical and mental. Certainly engaging. Not a lot of downside other than the selfishness attached to endurance training and racing. 

I figure. Let 2026 play out make a decision January 1, 2027. 

I'll look in to volunteering Boulder 2026 to see of I catch the bug.

 

March 2024 McMillan Run Coaching

Thursday June 20

Day Two Yoga Conservancy 5K Yoga

70 degrees 100% humidity. Yes, it was raining. Embracing the rain and pushing made me feel strong.

Baseline: VO2 Max 47, 96.2%tile;

Weight: 162.1; 17.3% 'acceptable'

Wednesday June 19

Ok. Move to Colorado is twelve months off, minimum. Turning 65 September 18. New Age Group! Potential races ...

*July 27; 38 days (5 weeks) Waunafest 10 Mile 

*August 10; 51 days (7 weeks) Madison Mini (28 Competitors) Average High 77 Low 56

*October 6; 109 days (15 weeks) Milwaukee Lakefront  (19) Average High 66 Low 48

*November 10; 144 days (20 weeks) Madison Marathon  (16) Average High 48 Low 31

Friday March 29

Thursday 6.4 Miles Loop O&B

Friday 3.1 Miles Loop

Achy knees are aligning with a welcome zero day in the near future. Will plan to take acetaminophen this evening.  Concurring with Garmin Connect 'overreaching' are elevated Resting Heart Rate 52 7d and VO2 Max 47; age group 'superior', however less than the target 50+ 

Saturday Cloudy 55 degrees x 6

Sunday LaCrosse Cloudy 24% 35/52/37 

Monday Rain 46 degrees x 3 +

Tuesday Travel depart MSN 830AM maybe a Ketchum 5K.

Running Stress Score (minutes) worksheet

Wednesday March 27

Pheasant Branch Loop. A slow 5K day is better than a zero day. Just not feeling it today. Mostly sunny  40 degrees W15mph winds. Feels like 32. And I still overdressed.  The 42-7=RSS is 11-45=-34 That's in the cautionary zone. Need to be very aware of tweeks, aches and pains to avoid injury. Post run cool down and stretch; yes! 5 minutes. 

One driver wanting to 'yield' the rightaway while I was still 15 feet away from the roadway and not walking. One startled hiker listening to music. I could hear it, may have been an external speaker. I think if you choose to isolate yourself  with music and / or buds, you are responsible to be aware of your surroundings, and expect others to be using the trail. Minimal garbage pick up today.

Tuesday March 26

Pheasant Branch Trail Out & Back 
7.37 miles 222 Watts 150 BPM RPE 5

Finished before the rain.
Noticed frogs returning to retention pond!, turkeys on side of road, rushing and calm creek, duck honking and landing on pond, groundhog crossing. Used visualization of  bridge crossing to extend distance. Felt stronger.

Wednesday Mostly Sunny 41 degrees x 6 Thursday Sunny, 48 degrees x 6

Monday March 25

Pheasant Branch Trail Out & Back 6.85 miles finished in light rain! 

Stryd Power Zones are dialed in. Garmin Heart Rate Zones are close...

Week of March 18

Seven days, six runs, thirty miles. It's good to be back. 

March 15 New! McMillan Run Coaching Certified!

I researched multiple coaching certification programs. The connection between the McMillan program, Garmin Coach, and coach Arthur Lydiard piqued my interest.  I thoroughly enjoyed completing the McMillan Certified Coach program. In developing my coaching philosophy and methodology I look forward to continued education and growth and being of service to others who aspire to meet the personal challenges of athletic endeavor.  

2024 

Monona             20K       May 4

Run Madtown    13.1M   May 26

Waunafest         10K        July 27

Madison Mini     13.1M    August 10

Madison Half     13.1M    November 6

2023 Run PR's

1 mi - 7:03 /mi Waunafest 10K Jul 29  

5K - 23:07 = 7:26 /mi Madison Nov 12  

10K - 46:36 = 7:30 /mi Madison Nov 12  

13.1 - 1:40:58 = 7:42 /mi Madison Nov 12  

26.2 - 3:45:44 = 8:37 /mi Chicago Oct 8  

Long 26.42mi Chicago Oct 8

Madison Half Marathon - November 2023

Sunday November 26, 2023

The short term discomfort of discipline nurtures the long term feeling of accomplishment.

Saturday November 25, 2023 Post Madison Half Marathon and a month of low volume, low stress activity. Gained back like five pounds. MapMyFitness calorie tracking lax. It's OK. Pickleball has filled some of the absent activity. 

Race report. Overdressed. That's it. I woke up Saturday AM. Temp was 41 feels like 37. I'm not doing it. Wore my Salomon jacket over a long sleeve running shirt over a base layer. Hat and gloves. Too much. The race pictures were terrible.

The race? Good. Set 2023 PR with a 1:40:58 or 7:42 pace. Also fastest 5K 7:26 pace and 10K 7:30 pace.  Did not negative split. even had an 8:04 at mile twelve. At about mile 12.5 running around around the Capitol l heard the AG winner's name being announced at the finish line. I figured I would be like two minutes back of that time. Two more left turns remained. Finished 1:46 back in second place. Ten minutes in front of the the third place finisher. Second of twenty-three.

I hadn't trained at all after Chicago and figured, correctly, my fitness would carry me through. The miles ticked off pretty quickly. The crowds were small. Aid stations every two to three miles. Took of my hat and gloves (lost them). Glasses fogged over. Zipper down. Rookie mistakes all around.

Finished 6 of 43 M55-59, 2 of 23 M60-64, and 2nd in M65-69. That would be 7th of 68 M55-66. For a poorly formulated and executed game plan, a very good day. 

Training periodization now recovery, stability and base. Get ready for ski season. Strength training. Indoor bike and walk / run. And pickleball. Monitor diet and caloric burn and intake. Nothing on the calendar until May 24 Monona 20K. The most challenging part of the year. Dark and cold. Having recognized that, I need to get the mind right. 

Tuesday October 23, 2023 Madison Half Marathon Sunday November 12

9A PB 1-2h yes

12P Run 6-10m yes

4P PB 2h

Treadmill running versus outside ... It's a thing ... Pawback. An assertive downward and rearward hip action is always a great strategy for efficient landing and push off. Practice this strategy on the treadmill by actively pushing and pulling the spinning belt beneath and behind you as you run, to prevent the spinning belt from doing all this work for you.

Conscious pawback effort can be seen within the stride length chart. Monday activity Tread 6.76m there must be beneficial crossover from tread drill to actual performance outside. Ill work to add more pawback dots and dashes.

Sun 40/55 PM Long 10m Run Actual 6m Tread

Mon 38/63 AM Rain Planned and Actual 6m Tread

Tue 60/77 6-10m Planned, Actual 6m Tempo

Wed 61/67 Rain Tread

Thu LAX 61/66 Rain Tread

Fri LAX 55/59

Sat 38/50 Rain

Sun 41/47 Rain

Friday October 20, 2023

Need to re-motivate and discipline half marathon ready fitness

8A Tread 47

1P PB 57

4P Run 60

Actual 6.36m 7m54s 654c

48 feels like 45

White IM hat, milk headband

Black Adidas LS Base, White Gore

Tri Shorts, CWX Tights, Calf Sleeves, Short Socks

Ghost

Goal Half PB 1:36:11 2019 New Orleans

2023 (2) November 12 Madison Half

2024 (2) May 04 Monona 20K

2024 (2) May 26 Run Madtown Half

2024 (2) August 10 Madison Mini

Thursday October 19, 2023

Tread, PB.

UCAN Webinar

Wednesday October 18,. 2023

If the Boston Marathon were to be a 2025 target race, I would like to practice for a 2024 April race. My 2019 Boston training was a fail. Be sure to include 2024 Madison to Denver relocation in go forward planning 

Potential / possible dates and events 

(1) 2025 Boston Yes

(2) 2023-24 Three Madison Halves Yes

(3) 2024 Eugene Full No Half Maybe

(4) 2024 Chicago No

(5) 2024 Denver Boulder No

2023 (2) November 12 Madison Half

2023 (4) November 16 Chicago 2024 Guaranteed Entry Deadline

2023 (3) December 10 Twenty Weeks Before Eugene

2024 (3) April 28 Eugene Marathon 2023 3:45 M60-64 10 of 37. 

2024 (2) May 04 Monona 20K

2024 (5) May 19 Denver Half

2024 (2) May 26 Run Madtown Half

2024 (4) May 26 Twenty Weeks before Chicago

2024 (2) August 10 Madison Mini

2024 (5) September 01 Boulderthon Half

2024 (3) October 13 Chicago Marathon

2024 (1) December 02 Twenty Weeks Before Boston

2025 (1) April 21 Boston Marathon

Tuesday October 17, 2023

9AM Pickleball 43

12PM Devils Lake Hike 54

5PM Run 61

Looking for motivation during weather transition hot to cold.

Course Cutting the Chicago Marathon

Monday October 16, 2023

Signed up for Madison Half Sunday October 12

Would like to get back training discipline

Marathon 45 miles per week Zone Two

Half 30 miles per week Zone Three

Difficult on Treadmill

Cold outside.

Sunday October 15, 2023

"The “Hot Corner” at the intersection of Kuakini Highway and Palani Road now features a hand-painted mural representing this year’s VinFast IRONMAN World Championship triathlon theme, Holomua – Move Forward."

Pūpūkahi i Holomua 

Pūpūkahi – United, as in harmonious 

Holomua – improvement, progress

Saturday October 14, 2023

Rain. Sore calves likely from treadmill and indoor bike. Hammered them out with Jawku. Indoor discipline today. Pickleball tomorrow

Friday October 13, 2023

Good 60 minute treadmill run using Garmin 255 watch. No Zwift. Good SST Zwift workout 50 minutes. Remarkably 150 pounds. Continue watching caloric intake with mindful and intentional fueling. Burn 1000 calories with equivalent of one hour fast running. VO2 Max 54 and slightly less.

Madison Half Marathon November 12, sign up deadline October 31. 

Average Low 38 high 48.

Running in 30 to 40 degrees

"This is chilly, but tolerable for most folks. You’ll want to wear leggings, a base layer and either a mid-layer, like a fleece, or an outer layer, like a shell or vest to block wind and add further insulation. You likely won’t need both. You’ll probably want to wear a lighter pair of gloves and a hat or earband, although these may end up coming off and getting shoved in your pocket towards the later stages of the run."

CW-X Tights, Adidas tight fit black long sleeve base layer, Adidas shell or Gore Windstopper, Asics hat, throw away gloves.

WINDSTOPPER® products by GORE‑TEX LABS* are totally windproof and reliably breathable, so you can continue with your plans and stay protected. Perfect for dry conditions that are cold and windy, these products bring super-efficient, versatile coverage to upgrade your comfort and performance.

Looking forward to sunny weather to return outside. OK we'll settle for cloudy.

Need to commit to early runs to acclimate cooler temperatures.

Fri 100% 49/53 Rain 1H tread

Sat 52% 49/54 Rain 1H tread

Sun 6% 43/55 Cloudy 10M all day pace

Mon 7% 41/54 Cloudy 6M tempo

Tue 8% 37/59 Cloudy 10M all day

Wed 15% 42/63 Cloudy 6M tempo

Thu 30% 49/59 Rain 1H tread

Fri 24% 44/59 Cloudy 6M tempo

Sat 8% 43/61 Cloudy 10M all day

Madison Half November 12, 2023

Eugene Half April 28, 2024

Monona 20K May 4, 2024

Denver Half May 19, 2024

Run Madtown Half May 26, 2024

Madison Mini  August 10, 2024

Boulderthon Half September 01, 2024

Vaccine Pain Zero.

Thursday October 12, 2023

10 Hours sleep. Arm and body ache minimal. 

Garmin Recovery. Fitness holding.

Would like to find routine that will work indoors and outdoors. Stretching, strength, treadmill, stationary bike, Conservancy. Need to find up to 1000 calories per day. 

Calories Burned Calculator

On the Radar

Madison Half November 12, 2023

Monona 20K May 4, 2024

Run Madtown Half May 26, 2024 

Wednesday October 11, 2023

Yesterday Vaccine x 3 CV, RSV, Flu. Left arm ache, chills, muscle soreness. Garmin recovery 32 hours. Delayed by poor sleep. I believe it.

Diet discipline paramount.

Recovery Reminders

Chicago Marathon Race! October 2023

Race Report - Scroll Down to Monday October 9, 2023

Tuesday October 10, 2023 T+2

Monday Zero Day.

Need to watch the caloric intake with the reduced training volume. Average activity calories per week for the twenty week training period was 7,058. One thousand per day. Today's Zwift thirty minute indoor bicycle ride was 224. Danger Will Robinson Danger! I'm thinking benchmark the one hour run per day.

Looking to create indoor bike and outdoor run training program. Also add stretching and strength. More recovery time on the bike and high intensity tempo run training. May 2024 Monona 20K and Run Mad Town Half on the radar 

I'm thinking a sub 1:40 half to be a good goal. 7:37 miles.

2023 PR's

1M 7:03 Waunafest Run 7:03

5K 23:11 Waunafest Run 7:27

10K 47:22 Madison Mini 7:37

13.1 1:41:49 Madison Mini 7:46

26.2 3:45:58 Chicago Marathon 8:37

Steps 

Day 56,838 October 8 Chicago Marathon

Week 179,783 August 14-20

Month 685,949 July

10,000+ Streak 50 days May 18 - July 6