| 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 | | 131.42 | 2.25 | 24.25 | 2.75 | 160.67 |
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| Newton Racers Miles: 32.30 | Newton Trainers 3 Miles: 43.45 | Newton MV2 Miles: 47.77 | Newton Trainers Miles: 18.75 | Newton New Racers Miles: 12.00 | Newton Trainers 2 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| Jefferson High School loop - 6.5 miles, averaged 8:25 |
| Newton Racers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Old Standby - 6.6 miles, no watch |
| Newton Trainers 3 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.34 | 0.00 | 0.00 | 2.50 | 9.84 |
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Ran over to the West Lafayette High School track, did some strides and stretching for a 2.55 mile warm up. Then 10 x 400M on the track at mile to 2 mile+ pace with 1:45 recovery jog. Wasn't sure how this would go since I have never done 400s. Pretty fun though. Tried to aim for 90 (+,-) a few seconds. 89.4, 92.14, 91.34, 95.03, 92.22, 95.35, 93.94, 92.29, 94.04, 88.65. Average was 92.43. 3 mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Old Standby - 6.7 miles, no watch |
| Newton Trainers 3 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 6.00 | 0.00 | 11.20 |
| Great LT workout today. 3 x 2 miles at 10k pace or a few seconds faster with 3:00 minute recovery. 2.25 mile warm up into the workout in the Courtland area. (13:31, 13:35, 13:31) Effort was high at times, but that was the point. The end of the workout felt pretty much like the end of a 10k race. 2.3 mile cool down with a water stop. 11.2 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: Random north side loop. Found a good place for some hill repeats, probably for marathon pace stuff but I have to check the distance - 6.5 miles, averaged 8:30 PM: Soccer 6-8ish!
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| Newton Trainers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Tested a new loop. Quite hilly for this area. Purdue/Cherry Lane loop - 7.25 miles, averaged 8:26 |
| Newton Racers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ran Brady via 18th street out and back - 8.4 miles, no watch |
| Newton Trainers 3 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Old Standby, classic version - 5.5 miles, no watch |
| Newton New Racers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.25 | 0.00 | 0.00 | 8.25 |
| 4th Street Hills loop - 8.25 miles, averaged 8:22 |
| Newton Trainers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 0.00 | 8.25 |
| Out South River Road a piece and back - 8.25 miles, averaged 8:10 |
| Newton Racers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.78 | 0.00 | 4.00 | 0.25 | 10.03 |
| Can't think of what to call this workout, but for now it's "Half Marathon Gear Cleaner Workout": 3 x 1 mile @ HMGP (2 minute recoveries) + 2 x 800m (90 second recoveries) @ 10k pace + 1 400M fast. 30 seconds between sets.
2.1 mile warm up to Courtland, some light drills then the work out 3 x 1 mile: (7:01, 6:58, 6:55) A bit fast but this is about what I should run for miles 10-12 2 x 800: (3:24, 3:24) Last mile pace 1 x 400 (1:27) Kick down pace (usually quite a bit faster but I ran into a cul de sac and had to turn around) The 30 second recovery from the last mile repeat to the first 800m repeat was a bit tough. 3 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Old Standby, shorty variation - 4.25 miles, averaged 8:27 |
| Newton Trainers 3 Miles: 4.25 |
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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 |
| Old Standby, chopped version - 5 miles, averaged 8:32 Very late in the day and fairly hot. Two days off probably did my legs some good, but I will need to get them loose for next weekend.
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| Newton Racers Miles: 5.00 |
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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 |
| Random loop - 4 miles, averaged 8:45 Started late and it was getting warm. Didn't have any energy. Hoping to get some before Sunday's race.
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| Newton Trainers 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Old Standby - 6.4 miles, no watch |
| Newton Trainers 2 Miles: 6.40 |
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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 |
| Little south side loop - 4 miles, averaged 8:15 Legs seem to have some more snap to them. Sunday's weather looks fantastic.
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| Newton Trainers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 1.00 | 0.00 | 5.25 |
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Union/Greenbush loop - 5.25 miles, averaged 8:21 1 Stride @ HMGP to just below, then 2 strides at VO2 max pace to 95%. Fast strides felt great. Can't wait to find another 5k, but finding them around here is far and few. Rest tomorrow. Pre-race routine run Saturday. Weather for Sunday looks great; much better than the heat in Indiana. Course is flat and I should be able to run with some folks up front (just in the very front) to push my pace a bit. Spent some time on the course before, so I'm thinking:
A+ goal: Break 1:31:30 A goal: Break 1:32:00 A- goal: Break 1:33:00 B Goal: PR Break 1:33:39
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| Newton Trainers 3 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.25 | 0.00 | 4.25 |
| Ran from my parents' house down one of the dirt roads off 105 out and back with Megan - 4.25 miles, averaged 8:40 Weather tomorrow looks to be about 60 at the start 66 at the finish. Temp seems to be dropping so it may be a few degrees cooler. Maine weather is definitely not Indiana weather. |
| Newton Trainers 3 Miles: 4.25 |
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| | Race: |
Kennebec Rail Trail Half Marathon (13 Miles) 01:30:03, Place overall: 11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 13.00 | 0.00 | 16.70 |
| Not happy about the course being so short, but we can put this down as one solid 13 mile tempo. Pushed it a bit, but it worked out just fine. The pace on my watch would give me a time of 1:31:07ish, so it would have been a PR of 2:32 or so. 11th overall and 3rd in age group, which is also a good thing. | |
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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 |
| North side loop - 4 miles, averaged 8:46 Back in Lafayette. Two days off probably did some good. Pouring rain two days after the race. Wish we had some rain here. 102 projected for tomorrow. 16 week marathon buildup begins July 15. Easy this week and easy next while getting my mileage back up, followed by a week of higher mileage with some doubles (if I don't start back on them before).
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| Newton Trainers 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Old Standby - 6.5 miles, no watch |
| Newton New Racers Miles: 6.50 |
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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 |
| Checked out some bike trails a few friends had mention. Never knew they were there. They are basically technical mountain bike trails, so nothing of any distance. Pretty fun running down into ravines though. Not my kind of trail running (yet) - 5.3 miles, averaged 9:20 The humidity seems to be back in town. We went from 30-40% to 77%.
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| Newton Racers Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.42 | 2.25 | 24.25 | 2.75 | 160.67 |
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| Newton Racers Miles: 32.30 | Newton Trainers 3 Miles: 43.45 | Newton MV2 Miles: 47.77 | Newton Trainers Miles: 18.75 | Newton New Racers Miles: 12.00 | Newton Trainers 2 Miles: 6.40 |
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