| 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 | | 57.10 | 0.00 | 0.00 | 0.00 | 57.10 |
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| Saucony ISO Freedom 3 #2 Miles: 45.50 | Saucony ISO Freedom 3 Miles: 5.20 | Kinvara 10 II Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Lunch: 4.5 miles, averaged 8:46. HR 156.
Quite warm out, mostly humid and sunny and it felt good. I was rolling along okay. Steady moderate to slighly uptempo but I didn't feel like I was pressing too hard. HR was 160-163 for miles 3, 4, and the partial, so basically moderate to very light marathon effort. Stride is starting to click and I am working on the rhythm of my neighborhood loop.
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| Saucony ISO Freedom 3 #2 Miles: 4.50 |
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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. 230W. HR 154.
90' Tempo
PT session #22.
Same workout as last Wednesday with a more progressive warm up and cool down. The AI on TrainerRoad adjusted my FTP to 297, so the percentages were increased. HR was more or less the same for high output.
Took the boys outside, which is always interesting when they are running in different directions. I tried to get some leaves raked while they played in the pile. That did not work well, but they had fun and I got some decent photos.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Lunch: 4.2 miles, averaged 9:28. HR 146.
Nice stretch of weather. Good progression without forcing the effort. Easy pace dropping a bit.
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| Saucony ISO Freedom 3 #2 Miles: 4.20 |
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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 gravel bike. 209W. HR 149.
Warmer than I expected. Steady effort with one segment attack. The cross wind killed me. I didn't realize it was about 5 seconds faster than I realized as someone had firmed it up a bit.
My car leaked oil all over the driveway last night due to a botched oil change by the Subarau dealership. I was wild.
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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 the trainer. 204W. HR 142.
Ainslie +7 (8 x 4' w/ equal recovery)
Just something to strengthen the legs, try to push efforts over FTP.
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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 |
| PM: 4 miles, averaged 8:51. HR 152.
Nice out still. Jumped on the bike after.
PM: 60' on the trainer. 213W. HR 144.
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| Saucony ISO Freedom 3 #2 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 |
| PM: 120' on the trainer. 208W. HR 136.
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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 |
| Lunch: 5.5 miles, averaged 9:01. HR 150.
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| Saucony ISO Freedom 3 #2 Miles: 5.50 |
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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. 228W. HR 153.
Phoenix -1 on Trainer Road. Good strong tempo of abotu ~75'. PT Session #24. Getting there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Lunch: 4.4 miles, averaged 10:17. HR 144.
A little sluggish and HR elevated from the bike workout yesterday. The last stretch of warm air for the year. The next day or so.
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| Saucony ISO Freedom 3 #2 Miles: 4.40 |
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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 |
| AM: 1 hour 40' gravel bike. 206W. HR 149.
Beautiful morning. Colder, but the air was still, which is great for November. Winterish weather coming in this weekend. PT session #25.
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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: 150' on the trainer. 206W. HR 143.
Dombai on Trainer Road. Started watching Midnight Mass on Netflix. Megan's friend came over. We took the boys out to eat for their first restaurant experience. I haven't sat down inside for a meal at a restaurant since COVID hit if memory serves me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| AM: 4.9 miles, averaged 9:13. HR 145.
AM2: 60' on the trainer. 214W. HR 143.
Bays on Trainer Road.
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| Saucony ISO Freedom 3 #2 Miles: 4.90 |
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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: 2 hours on the fat bike. 179W. HR 136.
Few laps of Orion Oaks and then out on the dirt roads. Proper November weather, but almost no wind. Likely one of the last rides outside for a while, but we will see. They were trying to make some snow on Pine Knob, which was kind of funny as it was just barely visible.
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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 |
| Lunch: 6.6 miles, averaged 9:06. HR 145.
Good run. A new road or two.
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| Saucony ISO Freedom 3 #2 Miles: 6.60 |
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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. 217W. HR 147.
3 x 12 Over/Unders
3 (2' @ 95%/2' @ 105% x 3). Tough workout. Harder than I should have attempted, but I did well to hang as long as I did.
PT session #26.
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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.
36 days on. Megan had meetings and I wasn't sure how the boys would nap. So I took a short nap before class. We got some snow. Not much.
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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. 235W. HR 157.
Mountain 8 route in Watopia on Zwift. Very hilly. Stalled out a few times, but I think the second time up the Epic KOM I was in the big "ring." Harder than I should have gone. I was quite tired this week, even with a sensible bed time and sneaking in some naps.
More snow. I didn't feel like running in the wet and slush. Just don't feel like running in that crap these days. I can deal with the cold if it is dry.
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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 |
| AM: 5 miles, averaged 10:03. HR 139.
Cold. A little slippery in places, but not terrible. Made up a pair of screw shoes for the first time in a few years at night. Running is feeling good. Nice increase every week. Able to slow down and run the appropriate effort.
PM: 75' on the trainer. 203W. HR 133.
Finished watching Midnight Mass.
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| Saucony ISO Freedom 3 #2 Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM: 5.2 miles, averaged 9:42. HR 139.
Lunch: 60' on the trainer. 187W. HR 138.
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| Saucony ISO Freedom 3 Miles: 5.20 |
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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 the trainer (TrainerRoad Andrews +1). 206W. HR 137.
Running time increases slightly this week. 2 x 60' run and a "long" run of 75'. It is giving me a slight increase of a mile or two every week the last 6 weeks or so. A decent jump this week. Might be around 20 miles or so. I think the idea is to max out the two shorter runs at 65' and increase the longer run to 90' and then add in a fourth run and start bringing that up from 35' to 65'. Slow, patient approach. It is what was needed.
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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 |
| Lunch: 6.6 miles, averaged 9:07. HR 146.
Rescheduled PT from Friday to tomorrow as we will be gone. Sightly warmer air moving in for a few days. Should be comfortable running as long as it isn't raining.
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| Kinvara 10 II Miles: 6.60 |
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| | Comments(2) |
| | 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. 235W. HR 143.
90' progression w/ last 20' @ 292W
PT session #29. Glad to get in before the holiday as we wouldn't have been home early enough on Friday. Had a great ride. HR was quite low.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: 6.2 miles, averaged 9:41. HR 144.
Headed to Toledo to see Megan's parents and then to her uncle's for dinner and an overnight.
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| Saucony ISO Freedom 3 #2 Miles: 6.20 |
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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.
A bit overtired and anxious.
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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. 180W. HR 126.
Very tired and quite anxious.
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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.
Went to Megan's aunt and uncle's. Quite anxious but I managed. The boys had a good time and we saw some family we haven't see for a little while.
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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. 203W. HR 150.
Tried to burn off some stress and anxiety. Workout toward the end was very hard and HR was extremely elevated. Weight would suggest dehydration.
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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 the trainer. 222W. HR 150.
Phoenix -2 on Trainer Road
A little anxiety here and there, but much, mcuh better later in the day and a very solid workout. Bumped up my FTP with the Trainer Road detection the other day. 304W. Got a workout as I had two students show up out of 8. Was happy to get the workout in if nothing else.
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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. 132W. HR 108.
Felt much more normal today. Focused on hydration and quality sleep. Worked nicely. PT session #30. I was supposed to run yesterday or today, but the winds were blowing about 20-45MPH with the temps at 33. No thanks. Not these days. Need to look into getting my gym membership renewed as I am not sure I can trust the downstairs treadmill, which is really unfortunate. Oh well. It works for Megan well enough.
The end of semester is going moderately well. Different mix of courses and five total classes, so I cannot really tell if it will be better or worse than previous semesters. Need to be more disciplined about sitting during my work time and working.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.10 | 0.00 | 0.00 | 0.00 | 57.10 |
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| Saucony ISO Freedom 3 #2 Miles: 45.50 | Saucony ISO Freedom 3 Miles: 5.20 | Kinvara 10 II Miles: 6.60 |
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