| 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 | | 22.80 | 0.00 | 0.00 | 0.00 | 22.80 |
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| Saucony ISO Freedom 3 Miles: 22.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM: 90' on the trainer (Zwift). 203W. HR 137.
PM: 4.1 miles w/ Megan and the boys, averaged 10:48.
These were my first outside miles of 2022. Decent weather. Felt really good to be outside. Saw an older guy just flowing on the otherwise of the road. No idea how fast he was running but it looked very fast.
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| Saucony ISO Freedom 3 Miles: 4.10 |
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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: 4 hours on the fatbike (51 miles). HR 149.
The Polly Ann was crap, Greenshield was great until I hit a flooded and frozen section. Took it very slow. Most of the roads headed east were in really solid shape. This was not the case on the other side of M-24. Lots of potholes, mud, water, etc. Probably should have stayed on the east side roads. Bike was covered as was I.
Only took in 140 calories preride. No significant stoppage time. I imagine the roads will need a good while to get the frost out and dry out. I imagine after this weekend they will be a mess. Hard to believe March 12, 2020 was the first official TND and the week before that Joe and I rode the route.
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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: 60' on the trainer (Zwift). 195W. HR 132.
Legs were pretty tired, but overall good. A little irritable today, minor anxiety. Hoping it is not a flare up. I imagine it is partially related to travel (just going to Toledo for an overnight).
PM: Off.
Waited for my car to be dropped back off while Megan was out. Decided 60' after 4 hours yesterday was just fine. Something longer tomorrow and then two 60' rides over the weekend. The logged about what I hoped to for break week.
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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: 120' on the trainer. 207W. HR 140.
Good progression ride.
PM: 60' on the trainer. 187W. HR 137.
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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: 2 hours on the trainer. 178W. HR 130.
Watched Strade Bianchi. Did a hard 1' effort every 10' except for the last 10'. We headed to Toledo to see Megan's mom and had dinner at our uncle's. The boys got to see all of their cousins on Megan's side and it was a good time.
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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.
The boys went to bed very late and didn't end of sleeping any later than normal. Megan got up with them and I slept in for the first time in a while. Good breakfast at our uncles and then home.
Just over 15 hours of training time this week with a rest day. I haven't put up those numbers in a long time. It was a good break. We didn't necessarily do anything too different, but it was enjoyable.
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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: 90' on the trainer. 177W. HR 132.
PM: 90' on the trainer. 200W. HR 141.
Did some hills in the afternoon and some efforts, but I don't recall what they were. Indulgent for a Monday back to regular work stuff, but, hey. Why not?
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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: 70' on the trainer. 228W. HR 147.
4 x 10' @ 92%
A good session. Very managable, but work was done.
PM: Off.
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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: 60 on the trainer. 144W. HR 108.
Recovery ride.
PM: 3.5 miles, averaged 10:23. HR 134.
Fancied a run outside. The Polly Ann was pretty muddy and not quite ready. Better weather coming next week should dry it out a bit. It will still be a while before bikes should be on 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 |
| AM: 90' on the trainer. 204W. HR 141.
Progession ride. Finished at 90%. ~15' from 80-85%, but mostly zone 2.
PM: 60' on the trainer. 232. HR 153.
50' of progressive tempo riding. I have modeled some of my riding workouts after running workouts. This one was intended to mimic the effort of an 8-mile tempo around marathon effort to a little firmer. I would normally warm up and cool down for about 13-15 miles total (so about 1:45-1:50), so this was shorter, but after a longer effort in the morning and our schedule I did this. I enjoyed it and my HR was basically dead on where I thought it would be. I do miss the 8-mile tempo. It was my "fun" and productive workout for many years.
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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: 120' on the trainer. 167W. HR 127.
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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: 3 hours on the trainer. 220W. HR 154.
Did the 3 Sisters Route in Watopia on full intensity. It was hilly. I was stalling out even with the bike programmed with a road cassette. Good effort.
Still no word on the new bike.
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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/PM: 90' on the trainer. 118W. HR 107.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: 90' on the trainer. 155W. HR 113.
PM: 4 miles w/ Megan and boys, averaged 10:46. HR 131.
First land miles in some time. Nice to get some air.
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| Saucony ISO Freedom 3 Miles: 4.00 |
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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 |
| AM: 60' on the trainer. 207W. HR 134.
PM: Walk w/ Megan and the boys.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch/PM: 90' on the trainer. 237W. HR 154.
4 x 12' @ 94%
Good session. First time I have felt the intervals were fairly difficult but I shorted the recoveries with higher intensity and longer intervals with higher intensity.
PM: 4 miles w/ Megan and the boys, averaged 10:39. HR 138.
Great weather!
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| Saucony ISO Freedom 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: 60' on the trainer. 144W. HR 110.
PM: 4 miles w/ Megan and the boys, averaged 10:13. HR 135.
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| Saucony ISO Freedom 3 Miles: 4.00 |
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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 |
| AM: 90' on the trainer. 231W. HR 149.
90' Progression w/ 65' Progressive Tempo
Really solid workout. Strong. Tired, but good. More outside running this week has no doubt deadened the legs. Nice to be running a bit and outside.
PM: 5.3 miles w/ Megan, averaged 10:04. HR 140.
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| Saucony ISO Freedom 3 Miles: 5.30 |
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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 |
| AM/Lunch: 2.5 hours on the trainer. 232W. HR 152.
Steady group ride on Zwift. It was steady.
Mentally preparing myself for my parents' visit. Doing okay with it so far I guess.
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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.
Picked my parents up at the airport around 8AM. Decent day. Wasn't really sure how things would work with dad, but we did okay.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 1.40 |
| AM: 60' on. the trainer. 185W. HR 125.
Easy spin.
PM: 1.4 miles w/ the boys.
Started with Megan but had to turn around as the Buffalo chicken pizza for lunch wasn't going to permit me much time on my feet. Tried to run longer close to the house, but had to leave the boys next to the Polly Ann trail and hit the field. Oof.
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| Saucony ISO Freedom 3 Miles: 1.40 |
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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.
I think this was the day I took my parents to Oakland to show them campus. I started to hit my limit here with what I could take mentally. You haven't really loved until you pull over in your university parking lot so that your dad can piss his Depends.
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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.
This might have been the day we went to Oakland, but I can't remember. Emotionally exhausted. I have no idea how my mother survives taking care of him.
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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: 60' on the trainer. 195W. HR 141.
Took my parents to airport around 6:30. My dad asked when they were leaving at least 20-30 times. Megan and I are tired. It has been impossible to get any work done.
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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: ~70' on the trainer. 232W. HR 147.
50' of progressive tempo.
PM: 60' on the trainer. 191W. HR 132.
Rode the trainer while Megan ran on the treadmill. Boys were at a friend's. No Barry Roubaix for me. Tough week mentally with my parents and I am still waiting on my bike. Some people offer to let me borrow a bike and I never changed my registration for the fat bike, so I just skipped it. Both disappointed and mildly resigned to the fact that races just aren't going to happen sometimes. Pretty used to that over the last few years anyway.
The boys are spending a lot of time walking. Crawling a bit still, but a lot more time on their feet.
I applied to a remote reading institute gig a few weeks ago. Got through the first round, but didn't get it. Finding it difficult to find anything.
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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: 2 hours on the trainer. 202W. HR 141.
Did 5' @ 322 watts at the 1:45 mark.
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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: 120' on the trainer. 206W. HR 146.
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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: 90' on the trainer. 207W. HR 141.
Progression. Zone 2 w/ light bit into zone 3.
PM: 50' on the trainer. 206W. HR 147.
Did some sprints to work on form.
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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: ~60' on the trainer. Zwift 'C' Race.
I guess I won. Always hard to tell with different groups on the course. I thought I got killed. One guy was majorly sandbagging, so he was disqualified. I was only mildly sandbagging, so they gave it to me. 306W for 15:20. HR 179. It hurt.
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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: 90' on the trainer. 173W. HR 123.
Should have done a recovery ride probably, but this was certainly pretty easy.
PM: 60' on the trainer. 199W. 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 |
| AM: 90' on the trainer. 230W. HR 153.
Strong progression. The last 40' are 5' progressions through zone 3. The last 20' are 5' segments of 90%, 95%, 100%, and 105%. I hesitate to call this a breakthrough workout, but I think it was. 20' I averaged 287 watts and the last 10' were right around 300w average.
Started watching a new show this week: Vampire Diaries. It's fine. Finished Queen of the South until the next season drops in a few days. I should probably blog about these as I have been watchign A LOT of television on the trainer.
PM: 60'+ on the fatbike. HR 132.
Dirt roads are still crappy. Felt great to get out. Felt like I needed it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.80 | 0.00 | 0.00 | 0.00 | 22.80 |
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| Saucony ISO Freedom 3 Miles: 22.80 |
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