| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
(Please note that Strava links might contain blog inappropriate langauge)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 295.85 | 0.00 | 7.00 | 1.00 | 303.85 |
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| Kinvara 5 Miles: 67.80 | Newton Gravity III Miles: 10.50 | Newton Gravity LE Miles: 19.50 | Saucony Kinvara 2 (2) Miles: 23.95 | Mizuno Musha Miles: 50.80 | Newton Sir Isaacs (wide) Miles: 8.00 | Saucony Fastwitch Miles: 10.50 | Altra The One Miles: 8.25 | Kinvara 5 Blue Miles: 30.00 | Saucony A5 Miles: 36.50 | Kinvara 2 White/Blue Miles: 27.00 | Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Basically took up space. Drove 8 hours back to Philadelphia from Toledo. Megan and I had a rough day. Just trying to figure everything out for the present and the future.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Forbidden Drive (NW) - 10.3 miles, averaged 7:36
35 and pouring rain. Good run though. Feel like I got my head on straight. I got pretty dirty though.
Exhibit A:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Germantown to Roxborough - 10.5 miles, averaged 7:48
Did a little exploring on the other side of the creek. Plenty of hills. Not sure how much as both Strava and Garmin Connect are being crappy. Crappy like my Garmin 610. The pin popped out twice on this run and it has done it before. Not super impressed.
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| Newton Gravity III Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Forbidden Drive (SE) - 10.5 miles, averaged 8:07
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| Newton Gravity LE Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM/Lunch: Forbidden Drive (SE) - 10.7 miles, averaged 7:48
First day in screw shoes of the season. Not much snow but I worried about the downhills.
PM: 50 minutes on the bike while Megan was on the treadmill. My butt is sore. That grandma comfort seat just ain't cutting it. Got a decent sweat going even though my breathing wasn't super taxed. The New Years Resies were slamming the weight stacks. In jeans.
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| Saucony Kinvara 2 (2) Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Medium Long Run route - 13.25, averaged 7:42
Pretty cold with the gusting wind. Had to break out the tights for the first time this year.
Forbidden Drive in the winter:
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| Saucony Kinvara 2 (2) Miles: 13.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM/Lunch: Treadmill - 9 miles in 63 minutes. Did a little over 43 minutes @ 9 MPH
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Chestnut Hill College Hill Loop - 8 miles, averaged 8:01
Around 8:10-8:20 pace until I came down Germantown Hill and ran after 8-minute Guy. Trail was icy and I didn't want to wear my screws because they get too much wear in the ~2.5 mile jaunt there. Looks like Philly police caught so more jerks breaking into peoples' cars (they wait for people to go into the park, then strike) as I was exiting and getting ready to climb the College hill.
I am sore from yesterday, which is embarrassing.
PM2: 40 minutes on the bike while Megan ran on the treadmill. Ace Ventura came on and I almost continued, but I had a long enough warm up for weights. Did a set of weights.
The apartment complex got a new treadmill to replace the one with the broken plug. Bad for them, good for me! It goes faster than 6:00 pace, has a new taut belt, and feels pretty accurate. What more do I need?! I gave it a quick stride at 5:12 pace to test it.
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| Newton Sir Isaacs (wide) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Lunch: Treadmill - 8 miles in 62 minutes. Did some strides for the first time since before Philly.
The newer treadmill goes faster than I thought. Put it down to what I though was the top speed of 5:12 pace and all of a sudden I was staring at 4:24 pace. I finished up, hopped on the sides, and put it up all the way to 14 MPH. Sounds like a jet taking off, but it is nice to have for something for hill sprints, strides, etc, when I need a treadmill.
PM: 30 minutes on the bike while Megan was on the treadmill. Then ab bench, pushups, and stretching
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Forbidden Drive (SE) 10.5 miles, averaged 7:23. Did some strides at the end.
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| Saucony Fastwitch Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM/Lunch: Treadmill - 8.25 miles in 61 minutes.
Did 20 minutes @ 9 MPH, but felt tired so I didn't continue what I had planned. Did some strides at the end. Followed up the run with core (ab bench) and stretching.
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| Altra The One Miles: 8.25 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch - Treadmill - 4 miles in 28:22. Didn't leave myself enough time between not wanting to get out of bed on the first day of classes and printing syllabi. I'll get something in before dinner, either a run or some time on the bike. Weather looks glorious in the 10-day forecast (35-45). Time to get serious about base building.
PM: 60 minutes on the bike. The treadmill walkers were out in force pre-dinner. Serves me right for being lazy this morning. First day of classes was fine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| North West Philly LR Loop - 17 miles, averaged 7:43
Felt pretty good today, but I really didn't want to run. Explored some new areas, including the Manayunk Tow Path (take a left instead of a right on the Schuykill River Trail toward Valley Forge), which I quite liked and enjoyed the ruins and grafftti. Forbidden Drive was pretty icy but I still kept an honest pace through there (7:30-7:50).
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| Kinvara 5 Blue Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| AM: Treadmill - very easy hour + strides. Then a set of bench, incline, and shoulder presses.
PM: Treadmill - 4 miles in 30:22 + core (ab bench) and stretching
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| Mizuno Musha Miles: 7.30 | Kinvara 5 Blue Miles: 4.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 3.00 | 0.00 | 10.25 |
| AM: 10.25 miles.
40 minutes out and back to Forbidden Drive (still too icy), and immediately hopped on the treadmill for an improvised workout of 6 x 3 minute farlek with long (2 minute) recovery jogs. 5.25 miles in 35:30.
I was warm in my baselayer, but I had to break up a run with too much time in beween a warm up and workout, so I didn't change. Planned to do 1-2-3-2-1 after 5-6 miles on Forbidden Drive but it looked icy even in the non-shady spots and even though it is almost 40 out. The fast treadmill was taken up by a walker (not a zombie), so I went as fast as the treadmill would allow and just shook some of the cobwebs out.
Had a sandwhich and did some stretching.
I'll be doing a lot more farlek style stuff during base building to take the pressure off before doing my more typical workouts. Plan is to run purely by effort over some uneven dirt and focus on staying tall and relaxed. I think that's traditionally how this running business is supposed to work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Wrench Loop w/ Megan - 5 miles, averaged 9:23
We looked at all the houses we will never be able to afford.
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| Kinvara 5 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Lunch: Treadmill - 8.5 miles in 60:30. Did 30 minutes @ 9 MPH and a few strides in the last 10 minutes. Core (ab bench) + stretching.
I keep trying to talk myself out of a spring marathon, but then I watch this: Philly 2014 Finish
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lunch: 9 miles, averaged 7:57
PM: Treadmill - 5 miles. Did a few sets of bench, incline, and shoulder presses.
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| Kinvara 2 White/Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 9 miles, averaged 7:57 + core work (ab bench)
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| Newton Gravity LE Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM: Medium Long Run Route - 13.25 miles, averaged 7:53. Did a good set of strides.
PM: 15 minutes on the bike + 4 miles in 30:15 on the treadmill. Wasn't planning on running again, but the weights were taken up by stack slammers so I figured I'd burn some more lard.
Mileage is getting up faster than I planned and I've got back to doubles sooner than I usually do this time of year, but I need to run the crazy out. I'll try to keep it sensible and go from there.
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| Kinvara 5 Miles: 13.25 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Treadmill - 8 miles, mostly easy + strides. Ab bench and stretching after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| North West Philly LR Loop - 20 miles, averaged 7:41
The plan was 30k for 30 years old (a day early because tomorrow the weather won't be nearly as pleasant as it was today), but I took an exended turn in Whitemarsh and got too long before coming back into Philadelphia. So 30k with 2k for good luck.
Probably should run Sugarloaf given that I am in pretty solid aerobic shape and I have a solid 4 months until race day.
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| PM:: Treadmill - 5.25 miles in 40 minutes w/ a few strides. Good set of weights and core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles easy
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| Kinvara 2 White/Blue Miles: 9.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: Treadmill - 9 miles in 62:20 w/ quality minutes based progression + strides. Core and stretching after.
Did 15 minutes up, 20 minutes @ 9 MPH, 15 minutes @ 9.3, 5 minutes @ 8, then some strides in the last 5 minutes. Better than last week. A bit stronger, but nothing impressive. Just trying to tune effort levels during base building.
PM: Treadmill - 5 miles with a few harder strides. Light stretching after
A guy (Mike Popejoy) I had a few classes with at Purdue won RnR New Orleans with what I think is about a minute or so PR. Held off Ben Bruce, but I see he ran a cheeky little sub-63 minute half at the championships. 15 seconds shy of the OT for the half. Still searching for that photo of us from B2B. It's pretty funny (the size difference).
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| Saucony A5 Miles: 9.00 | Mizuno Musha Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 easy. A little slushy/snowy but not bad. Got slushed by a plow truck #jerkpants
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| AM: Treadmill - 8.75 miles in a bit over 62 minutes. Did 6 x 4 minutes with 2 minute recovery jogs. Strides at the top of the hour, then core. Bowl of cereal and stretching.
A little faster than last week, a little longer, and shorter recovery. Not much to write coach about but I'll take small increments for now.
PM: Treadmill - 4.25 @ gentleman jogger pace. Did a set of weights (presses).
Why so many treadmill runs? Oh, I don't know. It does force me to get my core, stretching, and weights in, which is part of the idea.
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| Saucony A5 Miles: 8.75 | Mizuno Musha Miles: 4.25 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch: 9 miles easy + core and stretching.
Saw this yesterday. A list of current qualifers for the Olympic Trials. Number 63, just behind Ryan Hall, FRB's Paul Petersen. Not sure there are too many on there who have been 3 times (there are a few).
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| Kinvara 2 White/Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 1.00 | 11.25 |
| PM: 11.25 miles, mostly easy with a throw down in the last mile @ 5:32.
I was pretty pleased when I saw that little Easter egg when I opened Strava. I recovered quickly. I think I will be ready to put a hurtin on my 5k goal in April.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 295.85 | 0.00 | 7.00 | 1.00 | 303.85 |
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| Kinvara 5 Miles: 67.80 | Newton Gravity III Miles: 10.50 | Newton Gravity LE Miles: 19.50 | Saucony Kinvara 2 (2) Miles: 23.95 | Mizuno Musha Miles: 50.80 | Newton Sir Isaacs (wide) Miles: 8.00 | Saucony Fastwitch Miles: 10.50 | Altra The One Miles: 8.25 | Kinvara 5 Blue Miles: 30.00 | Saucony A5 Miles: 36.50 | Kinvara 2 White/Blue Miles: 27.00 | Saucony Kinvara 4 Miles: 6.00 |
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