| 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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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| Saucony Ride Teal Miles: 8.10 |
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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: 60' on the trainer. 146W. HR 94.
Recovery.
+ Foam rolling
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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: 100' on the trainer. 211W. HR 130.
5 x 4' Muscle Tension Intervals
Messed around with my cadence and power, but most intervals were around 55-57 RPM and when I let the power drop just a touch, (from 280-285 down to 270-275) my form felt better, and I stayed a bit more relaxed.
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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. 208W. HR 126.
I had the option to run 60-90', but I checked out the tempo loop and it was pretty icy and snow-covered. I didn't feel like running on the treadmill, so once again I didn't run and rode, which felt fine. Just kind of where I am at when it gets cold and snowy I guess. By February I will be ripping my hair out I am sure, but for now all good.
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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. 143W. HR 95.
Recovery.
+Foam rolling and light stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM: 8.1 miles, averaged 9:12. HR 133.
It was very cold, but I decided to get out and get some air as I haven'r run for a bit. Felt good to get out, but 9 degrees was a serious wake up call.
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| Saucony Ride Teal Miles: 8.10 |
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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 |
| PM: 2 hours 20' on the trainer. 213W. HR 142.
3 x 15' Sweet Spot
The first interval felt very hard and I worried a bit about getting through, but I refocused and it went fine. It was hard the last 1-2'. I think my legs were fatigued from running and running on uneven snow.
271 @ 167 BPM, 275 @ 167 BPM, 277 @ 169 BPM
PM2: + Strength training; 2k row in 8:31. 4 x 8 squats (40, 50, 60, 60) 4 x 8 leg press (140, 160, 180, 200);
Felt pretty decent on these. I ordered a rower and a Smith machine for the basement gym so I can get in most of my strength stuff at home and probably cancel my gym membership, which I don't use much throughout the year now that we have a treadmill and I only have been doing a bit of lifting in the winter anyway. Time to get strong and fend off age-related muscle loss. Unlike some runners, most cyclists do fairly serious strength training, at least in base season.
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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: 3 hours 20' on the trainer. 200W. HR 125.
Solid endurance ride. Kept things patient. I started assembling the weight machine yesterday and finished today. Assembled the Concept 2 rower, which is a nice machine and the price wasn't too bad for how reliable and durable it supposedly is. Still waiting on my weight plates, which were a little delayed, but not big deal. I should be able to do my first at-home strength session this week (well, the first of the kind that I need to do for cycling).
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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 |
| Day off.
Taking my days off as scheduled and my down weeks as scheduled. I actually got a lot of grading done this morning while the boys were at school, so it worked out quite well.
PM: foam rolling
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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. 203W. HR 122.
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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. 200W. HR 123.
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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. 143W. HR 94.
The boys had a half day, which was not great timing, but not much to be 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: 2 hours 10' on the trainer. 214W. HR 138.
4 x 10' Sweet Spot
Somewhat lighter workout this week being a down week, which I hate, but know I need and know it will take me further. The nice thing is that it isn't a complete week, but much lighter 4-5 days and then a regularish few days toward the end, still getting in an interval session and long ride.
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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/PM: 4 hours on the trainer. 187W. HR 122.
Long ride on the trainer. I haven't gone four hours too many times in my life. I kept it very light aerobic to get the time in, which was what I was supposed to do. HR didn't really start to creep much until 3 hours 20 or so.
I installed a new set of power meter pedals on the trainer that I had purchased a while ago. Very nice product. I changed all of the settings on my trainer too, so hopefully it is going to feel fine. If not, I can just go back to my original settings, which I took pictures of.
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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 30' on the trainer. 202W. HR 130.
4 x 15' Tempo Intervals
Trying to catch up on my entries, but I am not sure how much I really feel like keeping up with my blog given that I use Strava and TrainingPeaks now. I do like this format, but I just haven't felt like putting much down and reflecting, which is really why I like it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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| Saucony Ride Teal Miles: 8.10 |
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