Bob Jacobs Content Library

7 miles @ 6:40 ave - Alternating GMP (7:10) / 5K Pace... 3 fast mile intervals @ 6:05, 6:08, then 5:51.

7 mile tempo / hill run. 6:50 ave pace, keeping at GMP (7:15) over 4 good hills.

Still nursing the bum calf/Achilles.... slow 5 miler on the TM up to 8:00 pace.

15 miles slow/steady distance. Calf / Achilles still tight and a little painful, but kept it all slow at GMP + 10% average (7:53). Moderate negative split w 8:01 going out, 7:49 coming in. A beautiful warm (mid 50s to 62 by end of run) sunny day, but wind @ 20 with strong gusts.

2 Mile warm-up @ 7:25 ave (7:44 - 7:06)
3 x 1 Mile intervals @ 6:37, 6:16, & 6:25
2 Mile cool-down @ 7:01
Total 7 Miles @ 6:53 ave. Both calf and Achilles close to cramping after the intervals, but felt good during. Beautiful 60-degree sunny day!

7 mile Tempo @ 6:49.

Hotel TM Walk - 4 miles @ 4.5 MPH 3% Incline

1st run in 10 days following the back injury & rehab. 15 miles on the hotel treadmill (URG!) @ 7:47.

3 mile recovery walk on the TM. 4.5 MPH at 2% incline.

Nice "leisurely" post-long-run 5-mile walk on a beautiful evening. Okay, 5.00 miles in 58:59 (ave. 11:48 / mile) w/ a new 100% walk 5K PR (1st 3.1 miles) @ 36:35.... I admit, I have a problem! :-)

9 mile Tempo run @ 7:03 pace. Hotel treadmill.

11 mile Tempo run @ 6:57. Last long-ish run before Boston... felt GREAT! Perfect morning.... 42 start, 50 at finish.... mostly sunny and light winds.

Carolyn and I ran the Cupid Couple 5k as a Team.... #1 in the 76-100 (combined) Age Group and #2 Overall. Very hilly and tough course. C ran a 22:36 and I ran a 19:47. :-)

DNF at the Trinity River Levee Run.... pulled out due to heavy rock trail and stepping on too many rocks while wearing flats... no sense in getting a foot injury 7 weeks prior to Boston! 2.16 miles, but felt good and on pace for sub-40, despite 25-40 miles winds (2.16 miles @ 6:23 ave.)

18 miles at The Rock.... not in the race, but from the finish out w/ Carolyn, and then IN the last 7.2 running w/ Alan for his BQ! That's what friends are for... WAY TO GO ALAN! 1st Boston Qualifyer!!!!

After a 2-week vacation (if ya call getting a couple of teeth yanked a "vacation") it's time to get serious.... 16 weeks till Boston. 13.25 @ 7:20 ave and last mile @ 6:35.

18.5 Mile long hill-run @ 7:35. Awesome day! Earned all that beer and food I"ll be eatin during the SuperBowl!

21.25 miles @ GMP + 7% (7:41 / mile ave.) on the hill course.

20 miles @ 7:32 ave pace w/ a fast progressive in miles 4 - 7 (7:23>7:16>7:06>6:51). Tough 1/2 mile hills @ mile 10, 12, 14, 16. Brutal winds today... 20-40! URG.

14 Miles @ 7:47 ave pace. Last miles @ 7:20 & 7:03... chilly mid-30s start, but sunshine, no wind, and mid-50s finish... love these kinda TX winter days!

15 miles slow/steady distance. Calf / Achilles still tight and a little painful, but kept it all slow at GMP + 10% average (7:53). Moderate negative split w 8:01 going out, 7:49 coming in. A beautiful warm (mid 50s to 62 by end of run) sunny day, but wind @ 20 with strong gusts.

17.2 miles @ 7:32 ave. Kept it pretty steady @ 7:30 +/- 10. Achilles felt good today.... optimistic about getting in some temp & speed work this week. Cold, mid-30s.

22 Miles @ GMP + 10%. Overall ave 7:55 w/ last 2 miles @ 7:33 & 7:20. Mostly sunny, run temps in low 60s... a bit warm, but okay for a slower run.

15 @ 6:56 on the hill run in 72 degree heat.

18.25 miles @ 7:38 ave pace. No gels. warm day: 65 degrees at start / 72 decrees at finish.

Well.... I was geared-up and READY to run... does that count? Work and life didn't allow it to happen... but I did get in a good meal and some great red wine... oh, and a rockin cardio workout ;-)

Knee still aching... after 1.5 miles. Again cut is short with a quick 3 miles (7:09 - 7:01 - 6:41) Time for more rolling and RICE.

First good speed workout after the Achilles injury... felt great, although a bit warm @ 70+ degrees
-- 1 mile warm-up @ 7:30
2 miles @ 6:36 (6:46 / 6:26)
-- 1 mile recovery @ 7:15
2 miles @ 6:23 (6:38/6:08)
-- 0.5 cool-down

A little groggy on New Year's morning, but ran the "New Year 2009 5-Miler". Left calf a bit gimpy at after the turn, but managed a 32:34 for an AG win :-)

6 miles easy tempo / hills... first recent day with no Achilles pain (just a little tight) so didn't push too hard. 7:00 on the flats + 10% on the hills. 7:20 ave pace. Hot, 80 degrees, with 20 mph winds.

7 Miles on the TM.... 4.5 miles increasing speed tempo: 1.5 @ 7:00. 1.5 @ 6:53, then 1.5 @ 6:38.

22 Miles @ GMP + 10%. Overall ave 7:55 w/ last 2 miles @ 7:33 & 7:20. Mostly sunny, run temps in low 60s... a bit warm, but okay for a slower run. NO GELS or intra-run supplements.

6.5 miles @ 6:46. 8 miles total. Hot & sticky 82 degrees.

5.5 miles w/ 5 @ 6:53 (Hotel TM)

5K TM Speed Workout (slightly modified)
warm-up and striders
5 min @ 6:11 pace (3 min recovery)
3.5 min @ 6:04 pace (2.5 min recovery)
3 min @ 5:56 pace (2 min recovery)
3.5 min @ 6:04 pace (2.5 min recovery)
5 min @ 6:11 pace (3 min recovery)
Cool-down
55 minutes / 6.7 miles total

Planned 10-miler @ GMP on the TM watching Biggest Loser, but cut it to 5 with knee pain :-(

7 Mile tempo run on the hotel TM. 6:53 ave pace. Knee felt okay after the first 3 miles.

Started out on a mid-distance / fast-tempo run but after the first 3 miles realized I didn't have it in me today... 7:40 warm-up, then 2 miles @ 6:53... turned around and did 7:20s back home, 5.5 miles total @ 7:15 ave. Chock it up to 'junk miles".

7 Mile Tempo @ 6:50 ave pace w/ 5 miles @ 6:35. Sunshine, mid-40s, light winds :-)

Hotel TM workout.... 7 miles w/ 6 miles @ 6:53. Faster GMP tempo felt good after so long, with just minor residual Achilles tightness. Maybe ready to get back to speed work!? :-)

9 miles on the hotel TM.... 7.5 miles Tempo @ 7:00.

Treadmill (hotel) tempo run. 9 miles @ 6:48. 10 miles total.

8 mile tempo hill run @ 6:45 ave. Kept it at &;15 or below on the big ups.

TM Speed Workout
warm-up and striders
5 min @ 6:15 pace (3 min recovery)
3.5 min @ 6:11 pace (2.5 min recovery)
3 min @ 6:07 pace (2 min recovery)
3.5 min @ 6:11 pace (2.5 min recovery)
5 min @ 6:15 pace (3 min recovery)
Cool-down
55 minutes / 6.5 miles total

6 mile Tempo @ 6:49... 84 degrees, but felt good to finally stretch the legs out.

5 mile recovery walk on the hotel TM. 4.6 MPH @ 3% incline.