| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.80 | 0.00 | 0.00 | 0.00 | 71.80 |
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| Wahoo Kickr Miles: 260.97 | Miles With Megan Miles: 5.80 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 38.00 | Saucony Kinvara 5 Viziglow Miles: 7.20 | Saucony Kinvara 6 Miles: 6.40 |
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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 |
| Off.
Got my bike in. It's basically a brand new bike with only a few incosequential parts from my old bike. I love the new color. Messaged around with a few adjustments as it would not go directly on the trainer. I was frustrated at first, but got it.
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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 |
| PM: 34' on the trainer to do a ramp test.
Forgot to link my HRM, but the effort was quite hard toward the end. The machine increase power every minute after a warm up and it takes you best effort prior to failure. It's not super accurate I don't think. It's like doing 400 meter repeats to failure and using that to try to predict lactate theshold, but I needed a number to start with for training. I got 225. I would imagine (and others suggested) that is pretty low. I doubt it is 300, but I would imagine 250-275 watts maybe.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| PM: 5.3 miles, averaged 8:46. HR 146.
It was around 50 degrees and sunny, so I made sure to get out even though I was planning to ride, so I did both. Jumped on the bike when I got home
PM2: 60' on the trainer w/ 3 x 12' @ sweet spot. HR 140.
Not too difficult, but I got a good sweat going. I'd rather be outside, but I kind of like the grind.
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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 |
| PM: 10.3 miles, averaged 9:26. HR 148.
First few with Megan. Felt a bit sluggish from yesterday's workout on the bike, but not too bad. Just a little slow.
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| Miles With Megan Miles: 2.60 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 10.30 |
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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 |
| Off.
Planned to run, but took a nap. Should have just run as I didn't rest well with all the car doors slamming and my supersonic hearing being extra in tune. Was going to do an easy spin for an hour, but drank cheap beer and worked instead. Got a little anxious just before dinner, likely due to no exercise.
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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 |
| AM/Lunch: 90' on the trainer. HR 151.
Reinstein on TrainerRoad (the names make no sense): 3 x 12' over/unders w/ 2' @ 95% of FTP and 1' @ 105% of FTP w/ 10' recoveries. In running terms this is like doing 12' alternating @ just a whisker over 1-hour race effort for 2' and 1' at just under 1-hour race effort.
Example: Your 1-hour race pace is 6:00, then your overs would be at about 6:18 and your unders would be around 5:42. Something like that, but cycling is doing in watts, not pace or HR (though of course there is a corresponding HR).
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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 |
| PM: 80' on the trainer. HR 137.
Glassy on TrainerRoad. Had some trouble navigating the subtle power changes. Need to do a lot of drills to smooth out my pedal stroke.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:38. HR 140.
First few w/ Megan.
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| Miles With Megan Miles: 3.20 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 7.00 |
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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 |
| PM: 90' on Zwift. HR 122.
Mileage off as I was in rider's choice mode, but the world was hilly and slow, so elevation and pace weren't even close. Nice easy 90' though.
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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 |
| PM: 62' on TrainerRoad + Zwift. HR 154 (TrainerRoad).
Tried to do a 20' FTP test, which is basically an extremely hard 20' time trial. I got cooked at 12'. My heart rate for 9' was between 180-188, with several minutes between 183-188. Pulled out early as I was dying and cooled down 20' on Watopia in Zwift.
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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 |
| Lunch: 45' on TrainerRoad. HR 142.
Carter, which was 65%-75% of FTP. FTP updated yesterday from 224 to 259, which I think will be a better, more accurate number to work with.
PM: 10.3 miles, averaged 9:45. HR 144.
Felt quite good. After 4 or 5 miles I wanted to go longer, but 10 was plenty. I think I am going to switch back to double on Thursdays and Sundays (my two run, non-cycling days) to help keep my mileage up while recovering from riding. 30-40 miles a week doesn't seem like much but my overall cycling time is increasing from 4ish hours to about 6 or so. Currently around 9 hours between two sports. This summer I peaked at 20 hours, which was kind of nuts, but I was just having fun.
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| Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 10.30 | Wahoo Kickr Miles: 13.00 |
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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 |
| PM: 70' on TrainerRoad. HR 148.
Did Carson, which was 6 x 6-7 minutes @ 85-95% of FTP. Basically it was around the effort of a set of mile repeats done at maybe 90% with 2' recoveries. It's a really productive workout when you only have an hour. I wasn't enthused by the 2' cool down, so I added an extra 10'.
Running day tomorrow. I feel like I have a good pattern going, though I would like my running mileage to be at least 50 or 60, but you cannot do it all. 30-40 with cycling hours seems sustainable.
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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 |
| Lunch: 45' on TrainerRoad. HR 125.
PM: 6 miles on the treadmill. HR 152.
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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 |
| PM: 90' on TrainerRoad (Tunemah). HRM battery quit.
Over-unders. Couldn't really get settled and relaxed. Workout was quite tough.
We went to Toledo to see my borther-in-law's basketball game and had a good dinner.
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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 |
| Off.
Megan and I hung out at her uncle's and then we went to see Megan's other brother, sister-in-law, and the kids.
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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 |
| PM: 90' on TrainerRoad (Leavitt+2). HR 159.
70' of tempo work split into 10' sections, which ranged from 208 watts to 233. A good effort. I would not have wanted to do this Saturday after Friday's workout as the program originally had me doing. Glutes and hamstrings were quite sore after this. Mostly bike adaptations.
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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 |
| Night: 45' on TrainerRoad (Lazy Mountain -2). HR 118.
Didn't run when I got home as originally planned. Hopped on the trainer a good bit after dinner. Tried to wear myself out. I have had terrible nightmares lately, and I ended up having the worst of my life this night.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch: 65' on TrainerRoad (Tunnabora). HR 152.
PM: 8.3 miles, averaged 9:12. HR 151.
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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 |
| PM: 45' on TrainerRoad (Carter). HR 133.
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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 |
| Lunch: 90' on TrainerRoad (Fletcher). HR 134.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Lunch: 95' on Zwift (Richmond Hills). HR 129.
PM: 7.2 miles, averaged 8:49. HR 148. Did some strides.
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| Saucony Kinvara 5 Viziglow Miles: 7.20 | Wahoo Kickr Miles: 30.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| PM: 10.4 miles, averaged 8:56. HR 154.
Did one extra spicy mile in 6:09 to finish off. It was not all out, but it was quite hard. My HR peaked at 192, which has to be close to max.
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| Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 10.40 |
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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 |
| PM: 1:45 on TrainerRoad (Antelope). HR 142.
Added a little bit of time to warmup and cool down. Workout was 5 x 10' @ sweet spot effort.
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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 |
| Lunch: 60' on TrainerRoad (Lazy Moutain). HR 111.
PM: 6.4, averaged 9:26. HR 142.
We did our taxes today. We made out quite well! Pretty tired today. Likely the increase in training last week. Weather was looking good this week for break but now we are expecting 4-8 inches of snow. Blech.
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| Saucony Kinvara 6 Miles: 6.40 |
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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 |
| PM: 90' on TrainerRoad (Antelope -4). HR 139.
We did a pre-appoval for a housing loan today. Well, Megan did. My debt is insane and she looks much better on paper without me.
A bit of snow coming in throughout tomorrow, so likely no running, but I will ride on the trainer. I hoped to run most days this week, but I don't think that will happen.
Started physical therapy for my hip again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: 60' on TrainerRoad (Pettit -1). HR 116.
PM2: 1 mile warmup on the treadmill, then weights.
Chest press 3 x 10 @40#; pull downs 3 x 15 @ 40#; shoulder press 3 x 12 @ 20#; bicep curls 3 x 15 @ 25#; tri press 3 x 15 @ 40#;
Just some light stuff to get range of motion.
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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 |
| Lunch: 75' on TrainerRoad (Collins). HR 130.
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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 |
| PM: 1:45 on TrainerRoad (Palisade). HR 140.
Over-under session. Went quite well. Legs feel strong if a bit smashed from the bike shop party/meeting last night during which we did a contest to see who could put out the most max watts. I did terrible.
Went to physical therapy.
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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 |
| PM: 45' recovery ride on TrainerRoad (Recess). HR 111.
Watched the Olympic Trials before, during, and after the session.
Night: PT routine and pushups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.80 | 0.00 | 0.00 | 0.00 | 71.80 |
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| Wahoo Kickr Miles: 260.97 | Miles With Megan Miles: 5.80 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 38.00 | Saucony Kinvara 5 Viziglow Miles: 7.20 | Saucony Kinvara 6 Miles: 6.40 |
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