| 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 | | 2906.56 | 167.38 | 139.00 | 32.31 | 3245.25 |
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| Saucony Ride 7 Miles: 136.30 | Saucony ISO Triumph Miles: 608.30 | Kinvara 5 White/Black Miles: 692.65 | New Balance Zante Miles: 415.70 | Kinvara 5 Black/White 2 Miles: 603.20 | Saucony Fastwitch 7 Miles: 229.35 | Yaktrax Miles: 14.90 | Mizuno Musha Miles: 29.25 | Nike Zoom Streak LT2 White/Orange Miles: 27.10 | Nike Zoom Streak LT2 Miles: 89.70 | Miles With Megan Miles: 45.50 | Saucony A6 Miles: 52.45 | Inov-8 Roclite 295 Miles: 19.80 | Newton (Marathon Workout) Miles: 19.50 | Saucony ISO Triumph 2 Miles: 211.40 | Nike Lunar Racer Miles: 70.50 |
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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 |
| Nothing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Lunch: 7.5 miles
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| Saucony Ride 7 Miles: 7.50 |
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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 |
| Nothing. Travel day and I didn't feel like running on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11+ miles easy. Accidentaly turned my GPS off but the watch was within ~.4
Cold, windy, but sunny. Back in Philadelphia. Time to get my head on straight (pretty typical holiday nonsense for me).
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| Saucony ISO Triumph Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| PM: 11.3 miles
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| Kinvara 5 White/Black Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| PM: Flourtown Tempo Loop - 14 miles, averaged 7:11
Did an impromptu aerobic builder. Felt pretty decent overall even with this crappy cold.
Warmed up a bit over 3 miles then did 8 miles steady in 52:04 (6:30 average)
6:31, 6:29, 6:26, 6:30, 6:31, 6:30, 6:35, 6:28
Cooled down to 14 miles.
A little tired in the last two tempo miles but the cold is draining me and I am still deydrated from the holidays. It was nice to run somewhat fast. Very hungry and thirsty when I got back.
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| New Balance Zante Miles: 14.00 |
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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 easy.
As I was working on my syllabi last night (avoiding them), I remembered that I didn't do an end of year recap. It's mostly numbers and random, unconnected thoughts.
Total Miles: 3948 (a PR by 300+ miles)
Hours: 544:45 (from Strava)
Avg pace: 8:18
Easy/Quality: 89%/11%
Races: 18 (a PR)
5 PRs (mile, 5k, 10k, half, marathon). Some 10 mile and 15k PRs enroute but no actual splits I don't think.
I had some really good workouts as well. I was able to get 6 mile repeats under 5:40 pace (I think my best was maybe 5:45 before that). I was able to get my 8-10 mile tempos under 6:20 pace for the first time ever. I logged more miles with Megan, and spent a lot more time on the trails. I've also run with more people than I ever have. I need to do that more.
Goals for 2016? Set PRs at all distances maybe. Try to maintain the balance of fun/drive in running that helps me in other areas of my life without being too running focused. Try not to buy too many shoes :-)
Cheers.
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| Saucony ISO Triumph 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.
My cold I've had for almost two weeks went south. I always run when I am sick, but I think it is hurting me in this case. So much for getting any sense of fitness in January. Looking like Broad Street might be my key race. I am not planning on racing that much due to financial and time constraints but I'd like something to look forward to.
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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 |
| PM: 7.25 miles. It felt terrible. Probably going to take another 2-3 days off.
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| Saucony Ride 7 Miles: 7.25 |
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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 |
| Off. Sick.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles slow.
Pre-bed: stretching
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| PM: 11.3 miles.
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| Kinvara 5 Black/White 2 Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Lunch: 10.25 miles slow. Still do not feel great.
PM: 4 miles on the treadmill. Did some stretching, light weights, pushups and situps
I was going to cross train because I am mostly doing long singles this spring, but the ellipticals were all taken up and I didn't feel like biking. They were all taken and all three treadmills were open. Figured I would just run.
Great first day of teaching. However, I don't meet with them again until next Wednesday and La Salle doesn't start until Tuesday. Nothing like starting in the middle of the week with a Monday holiday the next week. My classroom is really nice. It's in this building.
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| Saucony Ride 7 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM/Lunch: 10.5 miles easy. Did a few strides. Finished up with 10 x 10 second hill sprints (which I am counting in my mileage)
Still pretty sluggish but I am getting there. Had an unleashed German Shepherd come after me a little bit. She was definitely barking and not far from jumping/biting. I gave those two folks some words of advice. I don't think they expected me to freak out and were set aback and completely unapologetic. I run in the park to avoid idiots, not to seek them out.
Pre-bed: Stretching and pushups
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| Saucony ISO Triumph Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 3.60 | 0.00 | 12.00 |
| Lunch: 12 miles total. 40 minute fartlek with 28 minutes up and 26 minutes down
20 x 1 minute hard/1 minute easy
When I checked the split times after they varied a lot, which makes sense on rolling dirt with tree cover. My sense was that I was moving around 5:25-5:35 but with the short time and tree cover the lap time and moving time was off by as much as 4 seconds. Reflected pace was just under 6:00 to start and as fast as 5:25, but my avg moving pace was 5:15-5:45. That sounds about right. It is a much harder workout than I thought. Felt good about it as I get my mileage up, recover from the plague, and get into some faster stuff.
I could have done this one the track and done 400s and probably got through it will sensible pacing but I am going to stick with old school fartleks as long as the snow continues to hold off. 50 degrees today.
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| Saucony Fastwitch 7 Miles: 12.00 |
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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 |
| PM: 7.25 miles slow.
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| Saucony ISO Triumph Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| PM: 15.3 miles quite easy.
A light dusting of snow for the first snow of the season. Mostly just wet and muddy. Forbidden Drive was a Zoo. At one point there were 8 Huskies blocking the trail. Two different sets of owners. They could have harnessed a full team.
+ stretching and psuhups (pre-bed)
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| Saucony Ride 7 Miles: 15.30 |
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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 slow. HR 136.
Starting tracking HR again as me mum got me an early birthday present. It's a simple optical monitor that replaces the chest strap (mine is fried I think). I couldn't think of anything I wanted but I looked at one of these last fall but decided I I didn't need it. Mom insisted on getting me something.
It was cold outside and the wind was bitter cold.
+ stretching, light core, and pushups (before bed)
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| Saucony ISO Triumph Miles: 10.30 |
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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 |
| AM: 10.3 miles. HR 145. Did some strides. RHR 41.
First day in tights. Around 16 degrees with 15MPH winds. Cold, but doable. Snow looks like it is coming in for Saturday. A storm on the weekend day and a day before my birthday. #thanksobama Long run will be tough if we get what they are calling for and a foot of snow will mess up Forbidden Drive probably for the rest of winter, so it looks like my last farlek down there tomorrow. 3 x 8 minutes around 10k-15k pace I think with some faster, short intervals tacked on unless someone wants to throw me one of their favorites and I'll do that.
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| Kinvara 5 White/Black Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| AM/Lunch: 13 miles with a fartlek of 42:30. 29 minutes up/30 down
6 x 5 minutes with 2:30 recovery jogs.
Averaged between 5:44-6:00 depending on the terrain. Felt okay. The effort was hard to maintain on the last one. Decent LT session to get things rolling. HR monitor is already wonky.
+ Stretching, light core, hip routine, pushups (late)
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| New Balance Zante Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles slow.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Lunch: 11.25 miles. HR 148. Did a few strides then did 10 x 10 second hill sprints.
A major storm coming through. Stay safe folks.
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| Kinvara 5 Black/White 2 Miles: 12.25 |
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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 |
| PM: 8.4 miles in the blizzard. HR 149.
We already had around 17 inches of snow when I went out and the worst of the storm is just arriving. The roads in Chestnut Hill were awful but I went over into Wyndmoor and the roads were pretty decent. Apparently the suburbs know how to maintain roads despite a @5 drop in taxes wihout the city tax. I stopped to help push a guy out of a 7-11 parking lot. He was going home to South Philly with bald tires. People were out walking their dogs and one guy was cross country skiing.
Looks like a birthday long run on the treadmill tomorrow. #ohjoy
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| Saucony Ride 7 Miles: 8.40 | Yaktrax Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 1.50 | 1.75 | 0.00 | 16.50 |
| PM: Treadmill - 16.5 miles in 2 hours.
I didn't feel like running in circles at 9:00 pace for two hours in the snow so I settled on something almost as mindless. I turned 31 today. Still young I guess but already plenty cynical and world-weary.
I ended up going very easy to start but finished decently. The last 10 minutes were definitely faster than aerobic threshold. About half marathon effort.
First hour
20 minutes each @ 7, 7.5, 8
Second hour
20 minutes each @ 8.5, 9
10 minutes each @ 9.5, 10
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| Saucony Fastwitch 7 Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| PM: Treadmill - 10.2 miles easy in 90 minutes. Did some strides in the last 10 minutes.
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| Saucony ISO Triumph Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM: 6.5 easy. Ran out of time. Treadmill at 9:30 tonight? Maybe.
PM: Treadmill - 5 miles. Did 5 x 1 minute pickups. Set of weights and stretching after.
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| Mizuno Musha Miles: 5.00 | Saucony Ride 7 Miles: 6.50 | Yaktrax Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 3.00 | 0.00 | 10.00 |
| PM: Treadmill - 65 minutes. 7-mile steady state tempo. HR 162. 15 minute warmup, about ~41 minutes very steady, cool down
The 41 minutes equated to 7 treadmill miles starting at 10.0 increasing .1 every mile until 10.6. Ended up with a heart rate not far off from some aerobic builders but the last 2-3 miles were 175-179, which is fairly solidly in the LT zone in my experience. Lower 180s tend to be 5k effort for me. It took some concentration but I was able to stay fairly relaxed. Hoping to get a fitness boost from this. I was working hard in the last 3-4 minutes. Definitely the fastest and longest I've run on this particular machine.
If nothing else, this worked as a good destresser. Anxiety and stress is at an all-time high.
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| Saucony Fastwitch 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| My recommended reading for the day. From allie's blog.
PM: 10 miles nice and slow (9:30 pace). HR 136.
It got pretty dark and I dodged snowbanks and cars here and there.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 11 miles moderate to uptempo on a hilly route - averaged 7:37. HR 155.
Did 10 x 10-15 second hill sprints after.
I felt good. Best I've felt all year I think.
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles. HR 139.
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| Saucony ISO Triumph Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 8.00 | 0.00 | 0.00 | 17.00 |
| Lunch/PM: Flourtown Tempo Loop - averaged 7:43. HR 155.
4.5 up/4.5 down.
8-mile aerobic builder in a bit over 53 minutes (6:37 average). HR 166.
6:41 (162), 6:41 (165), 6:42 (166), 6:37 (167), 6:35 (167), 6:36 (168), 6:36 (167), 6:29 (169)
A beautiful day, sunny and around 50 degrees. Tempo was quite slow and I felt like I had zero turnover and my feet felt like they were jackhammering the pavement. I like to get around 6:30 or under for these but I just couldn't move my legs. It's a start.
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| Kinvara 5 White/Black Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles slow. HR 139.
PM: 30 minutes on the elliptical. Stretching, core, and pushups.
I had dinner all prepped so I snuck in a strength session. I got a comped entry for the Love Run Half Marathon, which was a nice savings even if their "elite" definition is generous. I just hope I don't embarrass myself like I did last spring by running 1:20. I can't tell if I can get in PR shape but I am going to try. If I were arrogant, given that it is 9-10 weeks away, I would say my goal is sub-75 minutes but it's too early for that. The course is on similar terrain as the Rock and Roll half so I will be on familiar ground.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM/Lunch: Treadmill - 8 miles moderate. HR 161. Did some strides in the last 15 minutes.
One of the nicest days of the year but I was short on time so I hit the gym. And I'm still technically late. Hard workout tomorrow of aggressive 2 minute repeats
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| Saucony Fastwitch 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 3.10 | 1.15 | 13.00 |
| Am/Lunch: Flourtown Tempo Loop - 13 miles. HR 155. Warmer and rainy.
30 minutes up/30 minutes down
45 minute fartlek of 6 (3 min LT/1 min easy/1 min hard) [3 minutes easy between sets]
Averaged 5:48 for the 3 minute segments (started at just under 6:00 and worked down to 5:40)
Averaged ~5:12 for the 1 minute segments (started at 5:24 worked down to 5:00 pace)
Workout went quite well. I hit the 1 minute segements pretty hard (they were all flat) while the 3 minute segments had some ups and downs to make them a little more challenging. I'll extend this out to eight reps next time then ten the time after that.
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| New Balance Zante Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM/Lunch: 8.5 miles slow. HR 134.
PM: 30 minutes on the elliptical. Stretching, core, and weights
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| Saucony ISO Triumph Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| AM/Lunch - 13.2 miles easy with some hard hills. Did some strides at the end. HR 147.
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| Saucony Ride 7 Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| PM: 10 miles moderate (7:34 pace) w/ few strides. Finished with 10 x 15-second hill sprints.
+ Stretching. Usual pushups before and after.
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| Kinvara 5 Black/White 2 Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 9.00 | 0.00 | 0.00 | 17.20 |
| PM: Flourtown Tempo Loop - 17.2 miles, averaged 7:12. HR 158.
Workout of 3 x 3 miles steady state w/ half mile recovery jog. 3.5 up/3.7 down
Given my tempo last week I thought maybe 6:30 for the first trio, 6:20 for the second, and 6:15 for the third. I ended up running a good deal faster. My watch was slow to respond on current pace (moved increments of 5 second, which was odd) and the average pace jumped around but Strava iron things out a bit and I beleive those to be closer (about 10 seconds slower than Garmin for each three mile segment). In any event, the effort was right: upper 160s to low 170s, which is about what I wanted. I turned off my HR monitor screen because it's all just too much feedback for workouts and you don't need it.
(6:11, 6:09, 6:06) 18:26 (6:09 avg) HR 171
(6:06, 6:13, 6:09) 18:28 (6:09 avg) HR 170
(6:11, 6:11, 6:09) 18:31 (6:10 avg) HR 168
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| New Balance Zante Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles easy recovery pace. HR 135.
Some snow coming in this evening into tomorrow. Hopefully I can find some clear roads on Wednesday to do my mid-week workout.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles. HR 147. Did some strides at the end.
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| Saucony Ride 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| AM/Lunch: Springside Track - 13 miles, averaged 7:23. HR 157
6 x 1600 w/ 400 recovery jogs
I planned to tack on some 400s and 200s, but about 40% of the track had a half inch coating of snow. I was excited when I warmed up to see the home stretch clear but quickly realized the rest of the track wasn't entirely visible, so I knocked off the corner a bit to find the 200 hash and did some strides over the snow to check the footing. Not ideal, but I was able to run fairly fast. It ended up being a solid workout even with a bit of wind. I did not want to run all 6 repeats so I knew I was running pretty hard. I ran the last two repeats blind.
5:48.1 (173), 5:46.1 (176), 5:45.9 (175), 5:46.8 (177), 5:45.6 (175), 5:46.4 (177)
In peak shape last fall I ran the same pace for 4 x 3200. I'd like to get better and faster than that this buildup but I' not going to force it. Last fall I also hit my first 6 x 1 mile session at this pace (but with a cutdown approach) and 4 weeks later dropped off 10 seconds running 5:37 average. I'm always so anxious to get back to where I was but I know this was a solid barometer session today after a few weeks of fartleks, which I'll get back to the next few weeks.
PM: 30 minutes elliptical. Core and stretching.
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| Saucony Fastwitch 7 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles recovery pace. HR 133.
A little colder today than it's been. Another dusting of snow. Some upper 40s and low 50s in the 15 day forecast.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 13 miles hilly easy to honest easy. HR 145.
Cold on there. Resting HR was 38/39 this morning, which should mean I am recovering well and I am getting in shape. I think running once a day, despite not always "truely" recovering given the time I spend on my feet, is giving me enough rest to knock out ~80 a week with some higher quality than normal. I'll have to see what happens with my races.
I think I am in a good pattern of long run Sunday, easy recovery Monday, slightly moderate Tuesday depending on feel, hard midweek workout, easy recovery Thursday, medium long hilly easy to moderate Friday, and whatever on Saturday. It's bascially my marathon schedule without doubles and a bit more moderate running and different midweek workouts and a shorter but typically quality long run.
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| Kinvara 5 White/Black Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: Treadmill - 60 minutes easy to moderate. HR 140. Did core, light stretching, and weights after.
Enjoyed watching the Olympic Trials today. Too bad the weather was so warm. Some folks had really, really rough days. I kept yelling at the screen when Flanagan and Cragg were holding hands at mile 25.
It's going to be a cold long run tomorrow. Planning to mix in a decent amount of quality. Perhaps some 2-mile intervals on the track between which I sandwhich an aerobic tempo. I figure for half marathoning I need my marathon-inspired strength with a little more mustard sprinkled on.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 4.00 | 0.00 | 19.00 |
| PM: Springside Track and Neighborhood - 19 miles, averaged 7:07. HR 160
BIG Workout. 2 mile interval, 8-mile tempo, 2-mile interval
I was chatting back and forth with Mr. Cook two days ago about Ben Bruce and company's workouts and one was 4 mile tempo, 10 mile AT, 4 mile tempo. I assume that the 4 mile tempos are half marathon pace and the 10 mile is roughly MP to a touch faster. An insane workout really, so I thought, no way I am doing that but maybe I can mimick it. So I did.
It was around 15 degrees, sunny, with a little wind.
4 miles to the track, which is now mostly clear of ice respite some Jason prints from the other day.
2-mile interval: 5:59, 5:47 Slow to start but then I got moving okay.
Half mile recovery into 8-mile tempo on the roads in 51:20 (6:25 avg): 6:24, 6:23, 6:27, 6:29, 6:30, 6:23, 6:25, 6:15.
I took 4 minutes recovery jog then hit the track for the second 2-mile interval (5:52, 5:56)
Cooled down to 19 but not before gagging and coughing on some phlegm. My hair is quite long in the back right now and it was ice-locked and sticking to my coat.
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| Saucony Fastwitch 7 Miles: 19.00 |
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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 |
| Off.
Didn't have time. Due for a day after 35 on. No water and Internet so I went to campus early. Megan and I went to Center City to see a piano/lecture hybrid thing that someone gave us tickets to. We enjoyed it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM: 10.75 easy. Did a few short strides.
55, rainy, and windy. I'm not sure what was more slippery, the ice that somehow is still on the roads or the mud. Got showered, waited for the bus in a raincoat and an umbrella and I'm soaked again.
+ stretching (pre-bed)
|
| Saucony ISO Triumph Miles: 10.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 3.25 | 10.00 |
| AM/Lunch: 10 miles. HR 148.
TRACK WORKOUT
1600-800-800-1600-200-200
400 recovery after the first 1600 and after the second 800. 200 on all the others. Started too fast but I felt the effort was right. Checking the HR supports that. Likely the speedy (for me) first 800 that did my second 1600 in.
5:20.4, 2:35.6, 2:38.1, 5:31.4, 34.8, 34.1
Closed with a 76-77 on the first 1600, which was dumb. I thought 5:25 would be okay, but I got excited and can't do math and run. Probably need some more interval stuff like this if I want to run a fast half and decent showing at Broad Street.
|
| Saucony Fastwitch 7 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM: 10.2 miles recovery pace. HR 132.
+ Stretching and light core (pre-bed)
|
| Saucony ISO Triumph Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| Lunch: 6.75 miles. Did some strides. HR 142.
+ Stretching
|
| Kinvara 5 Black/White 2 Miles: 6.75 |
| |
|
| | Race: |
Fireside Frostbite 5 Miler (5 Miles) 00:28:58, Place overall: 24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 1.00 | 13.00 |
| AM: Fireside Frostbite 5 Miler in 28:58. 4 up/3 down + Post-race intevals
Got in a slow warmup of 4 miles around 9 minute pace. Felt sluggish but mostly because it was two hours before I typically run. Did some good strides and felt decent.
The course is fairly downhill to start and quite fast but it rolls here and there (~250 feet of gain) and the last mile is mostly on muddy, slightly windy trail so it's pretty honest. The course record is low 24-minute range so you always get more competition than (most) can handle.
I got out fairly fast the first mile but it's quick and I felt decent. Felt pretty good until mile 4 when we turned onto the path and I slipped just a touch here and there in the mud and had to watch my footing. Lost maybe 5-10 second in that mile. I ended up passing 4-5 people from mile 2-5 and not getting passed, so I had that going for me.
The Rich, chocolatey goodness:
5:36, 5:41, 5:54, 5:45, 5:52
Talked to Leo and another guy who had done a 16 hour 100 miler two weeks ago. I then jumped on the track for a short but hard set of 400s. The last interval was off pace because there was a shirtless idiot in lane 1 going slow and several old guys walking or jogging.
POST RACE WORKOUT: 4 x 400 ~maybe mile pace? with 75 second passive rest
72.2, 72.6, 72.9, 74
Felt decent on these. Running quite hard but not hammering. Got the lungs opened up.
I have some work to do over the next few weeks to get back into 75-76 minute half shape but fitness is coming along.
|
| Kinvara 5 White/Black Miles: 7.00 | Nike Zoom Streak LT2 White/Orange Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles slow. HR 141.
Legs feel fine. HR and breathing were another story. Last night Megan and I chatted with some friends on the west coast and I had a bit too much to drink. I really didn't want to do anything other than watch TV but I had to get my run in and I've got a lot of work to do. That's what you get for being an idiot I suppose.
|
| Saucony ISO Triumph Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM/Lunch: 10 miles. HR 141.
Did a few strides then did a few quick stretches and did 10 x 14-18 second hill sprints. First one was only 10 seconds but I switched up streets and ended getting most of them around 17 seconds. ~18-20 seconds seems to be on the upper end of making this sprint as opposed to an interval.
PM: 4 mile shakeout. HR 130. It was a nice day so I broke my rule of suspending doubles until summer.
+ Stretching, pushups (~140 on the day in 4 sets), some situps. Not enough time for full core session.
|
| Saucony Ride 7 Miles: 4.00 | Kinvara 5 Black/White 2 Miles: 11.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 6.00 | 0.75 | 14.50 |
| AM: Springside Track - 14.5 miles, averaged 7:35. HR 148 (?)
TRACK WORKOUT: 6 x 1600 cutdown (400 recovery) then 800 recovery then 2 x 400 and 2 x 200 (200 recovery for faster intervals)
Had a good one today. Started a bit conservatively, maybe too much so on the first rep, but I was pleased to knock out a 5:30 to finish. HR was a good deal lower than my last session (barely in the 170s if accurate). About 10 seconds faster overall from 2 weeks ago. I think I have one more session and I like to cut off another 5-6 seconds overall, which sounds scary because I'll have to hit some high 5:20s if I cut down but I think I will be ready
5:48.1, 5:43.1, 5:37.1, 5:37.3, 5:34.4, 5:30.7 (5:40 mile pace)
74.6, 74.9
36.1, 34.9
3.5 up/2.2 down
|
| Nike Zoom Streak LT2 Miles: 14.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles slow. HR 130.
Cold rain again today. Got soaked by a FedEx truck full on Sea-World-splash-section style. #thanksjerk
|
| Saucony ISO Triumph Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM: 10.2 miles. HR 146. Did some strides.
|
| Kinvara 5 White/Black Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.75 | 10.75 |
| AM: Springside Track - 10.75 miles. HR 151.
TRACK WORKOUT
Mile Breakdown 1600-1200-800-800-400-400-400-400, or "The Drew" as I call it. I blew this one bad last year around this time then I moved onto the track for my faster stuff and managed to get through it in some light snow.
This year I did it with a good bit of wind. The weather says 14 MPH but the gusts were kicking up. I basically just dealt with it and ran by effort when I hit a headwind. If I put up with wind in a marathon PR I have to do it for a workout here and there.
3.75 up/2.2 down
5:26.2 (400 jog); 4:02 (400 jog); 2:39.2, 2:40.5 (200 jogs); 78.2, 76.4, 77, 74.4 (200 jogs, missed a second on the first one because I missed my lap button)
My goal paces were something like 5:22, 4:00, 2:38/2:37, 77/76. I'm pleased with how I ran. You always think the 400s will be easy to crush but usually you are barely walking/jogging the recoveries by the end. I ran ~2:45 for the first 800 of the 1600, which was okay because I am working on picking up the pace slightly each lap on mile repeats but I had to jump on it a little to get close to what I wanted.
I am in much better shape than last spring and I am nailing my workouts. I had SO MANY blow workouts last spring.
|
| Nike Zoom Streak LT2 Miles: 10.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Lunch: 10.2 miles slow. HR 130. Somewhat cold, but very sunny and pleasant.
Megan and I are moving to Michigan (Rochester area) at the end of the summer. I will miss Philadelphia but it's a better job for Megan in numerous ways and she will be closer to her family and friends. It was a no brainer. I'm hoping my long-term job prospects are a bit better there.
I've looked for running clubs and it's basically Hanson-Brooks and [Insert Your Favorite Clever Drinking Refernece/Running Club]. I'm fine with beer drinking but that's mostly on my own time. I'm looking for something in between. I'm excited for a new adventure but I can't say as I want to move too many more times in my life (even though I've really only moved ~5 times). Both Megan and Oliver (our cat) are Midwesterners. I can't say that I'll ever be even though I lived there for 5 years.
PM: 30 minutes on the elliptical + stretching and core
|
| Saucony ISO Triumph Miles: 10.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Forbidden Drive and Schuylkill River Trail - 22 miles easy to moderate (7:32 avg) HR 153
Around 60 degrees and sunny. I took my shirt off for a stretch. Some kids thought I looked like Jesus (my hair and beard are a bit unruly currently). I felt really good and strong. My best regular long run in some time. Felt really solid through 20-21 miles, then I was getting tired but could have kept going. As is my pratice no fuel before or during (other than coffee).
|
| Kinvara 5 Black/White 2 Miles: 22.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles slow. HR 129.
I'm very tempted to run Sugarloaf again. It's two weeks after Broad Street and the times have been pretty slow the last two years. There's a small amount of cash up for grabs.
|
| Saucony ISO Triumph Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 5.00 | 0.50 | 13.00 |
| AM: Springside Track - 13 miles. HR 153.
TRACK WORKOUT
8K tempo in 29:42 (5:58 avg), 400 jog, 4 x 200
6:01.8, 5:57.1, 5:54.1, 5:54.6, 5:53.3
37.1, 36.3, 35.7, 34.4
A little slower than I wanted. I figured 5:50 would be about right (10 seconds slower than mile repeat average) starting around 5:55 finishing at ~5:45. I just didn't have any turnover today. This is why I need 2 easy days between workouts. Effort felt right. HR was over 180 the last three miles if my monitor was correct. I think it was wonky as I was hitting 200+ on my 200s but I didn't take much recovery after the tempo even though I was crawling.
|
| Nike Zoom Streak LT2 Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles. HR 132.
|
| Saucony ISO Triumph Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM: 11.3 miles easy to moderate and hilly - averaged 7:32. HR 149.
PM: 4 miles on the treadmill. Did some strides and hill sprints.
+ stretching, core, and pushups (~115 on the day in 3 sets)
Kids in the park have been calling me Jesus. I have no idea what they are talking about.
|
| New Balance Zante Miles: 11.30 | Saucony ISO Triumph Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 4.25 | 12.00 |
| AM/Lunch: Springside Track - 12 miles, averaged 7:35. HR 148.
TRACK WORKOUT
5 x 1200 (400 jogs) + 4 x 200 (200); 4 up/2 down
4:01.1, 4:01.2, 4:01.2 4:01.3, 3:59.9
200s
35.6, 35.6, 34.8, 35.2
A good workout today. My goal was 4:00 but mostly because it was a nice round number and it's 5:20 1600 pace or about 5:22 mile pace or ~16:40 5k pace. My average was just barely under 4:01. After my workout last week I figured starting around 4:03 and maybe getting under 4:00 at the end would be good. Stayed very consistent overall even if a 400 was around 1:22ish here and there.
|
| Nike Zoom Streak LT2 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles old man pace. Slower actually given that an old guy passed me. HR 129.
PM: 30 minutes on the elliptical. Stretching and core.
|
| Saucony ISO Triumph Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| PM: Forbidden Drive + Schuylkill River Trail - 24 miles, averaged 7:07. HR 153.
Another strong long run today. Couple easy miles then 18 miles from 7:19-6:37 with most of it at 7:05-6:45. Finished off with some slightly slower miles but still decently steady. Still deciding whether or not I will be able to run Sugarloaf in May. It will be too bad if I can't given how suprisingly strong my endurance is.
|
| Saucony Fastwitch 7 Miles: 24.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch: 10 miles slow. HR 128.
|
| Saucony ISO Triumph Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Lunch: 11.2 miles. HR 148. Strides and 10 x 10-12 second hill sprints
I traded in my wimpy hill for something a bit more challenging. I think it's around 7-8 %. Not sure if that is too steep or just about right. It was nice and warm but I felt like garbage. The first warm run always feel really hard.
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| Kinvara 5 White/Black Miles: 11.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 4.00 | 11.30 |
| AM: Springside Track - 11.3 miles. HR 158.
TRACK WORKOUT
16 x 400 with 200 recoveries. Goal was 20 x 400 in 77.5. It was already close to 70 degrees went I got out the door. Although quite dry it's been 35-40 most of the last week or so. I did what I could and things came out fine. I think the last time I did 16 x 400 was about 3 years ago but I'm not sure. I think I averaged 85 seconds, which is mile repeat rhythm currently.
I think running ~5:15 pace should make ~5:20-5:23 pace feel doable for a 5k
78.5, 78.4, 78.1, 79.2, 76.4, 78.1, 77.6, 78.1, 78.2, 78.3
78.1, 77.8, 79.4, 78.2, 78.5, 76.8 (average 78.1)
|
| Nike Zoom Streak LT2 Miles: 11.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM/Lunch: 8.25 miles. HR 139.
Nice and warm out. Dry. A bit of decrease in mileage for Saturday's race.
|
| Saucony ISO Triumph Miles: 8.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| PM: 4 miles with Megan. HR 123. Did some short, quick strides at the end
|
| Miles With Megan Miles: 4.60 | Kinvara 5 Black/White 2 Miles: 4.60 |
| |
|
| | Race: |
Shake Your Shamrock 8k (4.97 Miles) 00:28:07, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 5.00 | 0.00 | 11.25 |
| PM: 11.25 miles. 8k Race in 28:08.
This was a 2:00 PM race, which was different. Warmed up 3.25, did some dynamic stretching, and strides. Goal was to run to win unless the pace was far beyond my ability, which I decided meant sub-5:20 for the first mile. Guy got out in front and we were moving fast. I didn't expect him to hold it, so I waited for everything to settle. Said screw it. Pace feels sort of slow. Took the lead maybe a third mile in. Young guy behind me looked okay but I decided to see if he was sandbagging me. I dropped a 5:28 for mile 1, was just over 11:00 at 2 miles and 17:31 for 5k.
I checked on the kid behind me a few times and beat him by 32 seconds. I tried to get some room for the first two miles before grinding back after the turn around and 5k crowds.
So, a bit aggressive but I was racing to win. Adjusted paces were pretty consistently low-5:40s and I felt my effort was fairly even.
I got to stand on an actual podium for the first time. That was kind of neat.
5:28, 5:35, 5:52, 5:52, 5:44 (adjusted for full mile)
The hills weren't bad but I was getting tired and a bit too complacent. A good effort though. Flat 5:40s for a half are doable without a hard start and a solid taper I think. 70 miles on the week going into this one with a hard workout on Wednesday.
|
| Kinvara 5 White/Black Miles: 6.25 | Nike Zoom Streak LT2 White/Orange Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. HR 134.
|
| Saucony ISO Triumph Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Lunch: 11 miles. HR 141. Strides + 11 x 10-12 second hill sprints
PM: 35 minutes of cross training (20 stairmaster, 15 bike) + stretching, core, and pushups
|
| Saucony Ride 7 Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 7.00 | 0.00 | 13.75 |
| AM: Springside Track - 13.75 miles, averaged 7:15. HR 155.
TRACK WORKOUT
4 x 2400 (400-500 jogs) + 1600 with a little pepper on top. 500 jogs for 1 and 2, 400 jog for 3, and 600 job before the 1600. Averaged 8:37 or 5:47 pace for the 2400s. The upper end of half marathon goal pace.
8:38.6, 8:36.9, 8:38.6, 8:36.8, 5:34.5
I did not want to get out of bed today. I had planned on 15 x 1000 a few weeks ago, but wanted some longer intervals so I changed things around thinking 3 x 2 miles, then 5 x 1.5, or mile repeats but decided on 4 x 2400 with some shorter intervals if I was feeling good. I decided I didn't like the pace on my 2400s and wanted another solid 1600 so I dropped that 1600 in there, splitting something like 2:49/2:45.5.
Felt decent overall but not much bounce in my step. Planned on a few shorter intervals but I already wasted half the morning so I headed home.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Am/Lunch: 10.25 miles. HR 137.
PM: 40 minutes on the elliptical. Stretching and core.
I almost fell off the elliptical listening to Wallace's Infinite Jest because I was laughing so hard.
|
| Saucony ISO Triumph Miles: 10.25 |
| |
|
| | 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 easy to moderate. HR 147. Did some strides.
Warmed up to the track, which was closed for a meet. Good thing really as I needed another day before my next session, which is very hard.
Had a hard time getting out of bed this morning. Anxiety is very high for some reason. Hopefully I can get to the track at a decent hour tomorrow morning or I am going to pay for it in the wind.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 4.00 | 14.70 |
| AM: Springside Track - 10.7 miles. HR 156.
TRACK WORKOUT
4 x 1600 w/ 90 seconds standing rest. 5k Indicator/Blowup Workout
Made the mistake of falling back to sleep for another hour or so. It didn't get too windy until the end. Felt pretty decent on the first 2-3 and didn't feel like I was slowing down but I was.
5:21.9, 5:24.4, 5:28.5, 5:37.1
HR 177, 178, 178, 180
Just under 5:28 average for 1600 even with the blown repeat. So 5:30 average. I think I can beat that in the race a week from tomorrow. I need to.
Wind gusts chewed me up on the last repeat but I doubt it would have been much faster than 5:32-5:33 if I hadn't more or less bagged it. Oh well. It's an extremely hard workout for a slow twitcher. I wanted to bail pretty bad on that last one.
About .5-1 second faster than last fall's iteration of the workout but I think I am in a better position to hold pace given that I am not late into marathon training like I was then.
Onward and upward.
PM: 4 mile shakeout. HR 129.
|
| Saucony A6 Miles: 10.70 | Kinvara 5 White/Black Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch/PM: 10 miles SLOW. HR 128-130 (Monitor died ~6 miles)
|
| Saucony ISO Triumph Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| PM: Forbidden + S. River Trail - 25 miles, averaged 7:22. HR 156.
A little slower than 2 weeks ago but a bit longer. Felt good through 22-23 and then just wanted to be done. The last 2 miles weren't miserable but they weren't amazing either. It's mostly uphill.
Lacked a bit of turnover and strength to get down to 6:45-6:30 pace but I just rolled and logged the time on my feet. Almost wintery out there for the first day of spring (~38 degrees and windy). Longest run excluding marathons. It's been almost 5 years since I have gone over three hours even though I've bumped up against that barrier a few times in the last few years.
I am still not sure about Sugarloaf. I hate the downtime after a marathon because I go through a deep depression and my weight suffers pretty bad. I don't have much marathon specific stuff other than likely being in the best endurance shape of my life. Although 24-25 miles steady will make you a better marathoner, you still need to combine these workouts with long runs + goal pace miles. I still have time for two of those if necessary.
|
| Kinvara 5 White/Black Miles: 25.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 6.25 miles very slow. HR 126.
Legs like a new-born calf. Not really sore just, well, wobbly.
PM: Treadmill - 6.25 miles very slow. HR 126. Three light pickups at 10 MPH to stretch the legs
|
| Mizuno Musha Miles: 6.25 | Saucony ISO Triumph Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 35 days on. Cutback week and slight taper week. #taperingfora5kbaby
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| AM: 10 miles. HR 151. RHR 40.
TRACK WORKOUT
Light sharpening workout for Saturday. 2 x 800 (400), 2 x 400 (200), 4 x 200 (200).
Breathing felt a bit labored warming up. Likely the quick change in temperature. Resting HR was back down to normal from being very high yesterday (~48 yesterday).
800s were a bit slow but still around sub-17 5k pace. Shorter reps were faster than planned (targets were 2:40, 77, 35). I think I need to warm up the legs a bit more with some drills and strides, which I barely take the time to do these days unless it's a race.
I've started averaging even shorter intervals for track workouts and it's interesting to see even if it doesn't translate into any sort of prediction. Still interesting. 5:09 pace for 3200 meters. I'd like to run that continuously some day.
2:43.4, 2:42.2
76.1, 75.3
34.4, 34.4, 35.6, 33.6
|
| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: 6.25 miles moderate. HR 153.
+ Stretching and core after at the gym
Short taper for Saturday's race. Weather looks cool and calm for race time.
|
| Saucony ISO Triumph Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles. HR 153. Did 6 x 200 cutdown strides on the track.
Breathing felt a bit labored warming up. I can't tell if it's the changing air and season or what but I've notice it a few times in the last week or so. 200s felt pretty good. Finished with a 32.7, which might be pretty close to a non-spikes PR.
After my run I had the pleasure of going to Citizen Bank Field to pick up my packet. It is supposed to take 30 minutes to get there and it took me about 70 or so (for 16 miles) and a good portion is an expressway. It took me at least that to get home. The total trip was well over 2 hours. I wouldn't live long doing that commute. It's apparently one of the most congested highways in the country. At least I have my bib ready to go.
|
| New Balance Zante Miles: 5.00 |
| |
|
| | Race: |
Phillies Charities 5k (3.107 Miles) 00:16:52, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| AM: 10 miles total. Phillies Charities 5k in 16:52. A 16-second PR. 4 up/3 down.
Megan and I headed down to South Philadelphia pretty early. I got in 4 miles of warmup, some stretching and one stride (I was looking for a bathroom, but decided it was nerves and held it and didn't get in any more strides). I peeled off my warmups and got pretty cold as we started 3-4 minutes late.
The start was chaotic with young kids going out at sub-5:00 pace. I ran in crowd for maybe a quarter mile before seeing the lead pack. I was perhaps 15 second behind them and tried to speed up without burning too much energy. It gradually broke up before the mile and I started picking some people off while the leader took off (he ran 15:52). Went through mile 1 around 5:19-5:22 and kept everything fairly steady in effort from there. I passed about three guys around mile 2 and tried to keep it up. With a few turns and rough roads I got slightly out of my groove.
The final stretch is about a third of a mile so I could see the finish, which seemed forever away. I couldn't catch the guys in front of me but I wasn't too concerned. I was on 5:22 pace on my watch and was pretty sure I was on target for sub-16:45 (my A+ goal). I split a 5:37 on my watch for mile 3. WHAT?! Long? Bad tagents? Aliens? I split very long (1.04). Didn't matter. I was looking at a clock that I thought would be in the 16:30 range and it was around 16:48 and I had a small piece of real estate to cover. I slid in around 16:53/16:54, my lungs burning a bit from the cold but recovered fairly well.
My first time breaking 17 minutes in the 5k and my first certified 5k. I have chased it somewhat seriously for about a year but never really understood you have to be able to run about 3.5-4 miles of fairly long intervals at 5:20-5:22 and for shorter intervals you need to be able to run a good deal faster than that. I don't know how many more "Minute Barriers" I have in my running career in the 5k, so this has me pretty happy but hungry. It will likely take years to break 16 minutes and it's highly unlikely I'll get very far into the 15-minute range but that won't stop me from trying.
Strava/Garmin smoothed rich, chocolatey goodness
5:21, 5:23, 5:26, 32.2 (plus 10 seconds for tangent tax/certified ensured length)
5:19, 5:25, 5:37, 32.2 (Garmin manual splits)
PM: 4-mile shakeout. HR 128.
+ Stretching and core at the gym after
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| Kinvara 5 White/Black Miles: 7.00 | Nike Zoom Streak LT2 White/Orange Miles: 3.10 | Kinvara 5 Black/White 2 Miles: 4.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM: 20 miles easy. HR 150.
Legs felt good from yesterday after an easy shakeout and some good stretching. Tired toward the end because the banana I ate got burned off pretty quickly. Fairly cool, which was nice. I don't typically do long runs after races but I am trying to stick with my "long runs throughout the year" goal I set last summer and fall.
I think I am in shape to take my best crack at the sub-75 minute mark in the half. I'll have to be feeling good, have good weather, proper pacing, and and the strength to hang on. 5:43 pace is roughly 18-20 seconds slower than my current 5k pace and I think that's enough to do it. I'll have a better sense when I do my goal pace workout this week.
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| Saucony ISO Triumph Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch: 10 miles slow. HR 132.
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| Kinvara 5 White/Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles easy. HR 138-140. Did some strides. A little tired.
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| Saucony Ride 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 7.00 | 0.00 | 16.00 |
| AM/Lunch: 16 miles.
Blown/Half-Salvaged Workout: Goal 4 x 3200 @ 5:43-5:45 per mile. Had to revise the workout to the trail because the track team was praticing. Too long of warmup, concentration gone. 2-mile repeats were over somewhat rolling dirt. I couldn't get accurate pace with the tree covers and I'm unsure how accurate the mile markers are.
2 x 2 mile with 3:30 jogs:
(5:46, 6:00); (5:51, 6:00)
10 minute uphill jog back to the track with light cussing
3 x 1600 with 400 jogs
5:38.4, 5:42.1, 5:43
Lots of stress the last few days and when I got back the track I was fuming because the moms with stollers were taking over the track. The track team has a right to be there. People's kids running and doing back passes with soccer balls in lane 1 don't. I let them sternly but politely know that.
I should have finished the workout on Forbidden Drive even if the pace wasn't right or where I wanted it to be. It's not an effort workout. It's supposed to be a goal pace workout lightly checked by effort. I've been doing this workout for 4 years and I have always run it well. A lot went wrong today. I know I am in good shape but I just don't know quite what to do in 10 days. I guess a PR is the main goal but I thought with all my faster work I'd be better off. My guess is that after the race I will wish I had my marathon strength.
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| Saucony Fastwitch 7 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM/Lunch: 7.25 miles easy. HR 135.
PM: 6.25 miles easy. HR 138.
Fairly warm out but dry, overcast, and windy. Quite pleasant though. ~180 pushups on the day (4 sets of 43-47). Might be a PR but I don't keep firm records.
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| Kinvara 5 White/Black Miles: 6.25 | Saucony ISO Triumph Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Am/Lunch: 11.25 mile moderate but slow. HR 155.
Did 4 x 200 hard on the track in 34.9, 33.1, 32.7, 32.2 after 15k. Was hoping to pop off at least one 31 but no luck.
Weight is finally getting somewhat back down after many months. Most of my peak racing has been at 170-173 and I can never quite seem to blast though that 170 barrier. After reviewing some training from 3 years ago I saw that I was in the 164-168 range and I have no idea how or why. I must have been dehydrated all the time or something. A constant sore subject for me, but I'm still trying to get to 165 in peak shape. I think that will be a good weight if I can ever reach it. Need a job that doesn't have me working from home most of the time. I don't eat anything when I'm not here but the refirgirator and cupboard are pretty much visible from the computer. </end semi-annual weight complaints/whinning>
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| New Balance Zante Miles: 11.25 |
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| | Race: |
Leo's Pfitzinger Invitational (10k Time Trial Pacing) (6.214 Miles) 00:36:21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.25 | 0.00 | 12.25 |
| AM: 12+ miles total.
Since it was a hard effort I'm giving it a race report and calling it, based on Leo's naming, the Pfitzinger Invitational (he follows Pfitzinger who has half marathon plans that use 10k time trials if you can't find a race)
Leo was looking for someone to do a time trial with, so I figured why not. I was going to do some 800s or 400s today to sharpen up for next week. This time trial sounded less fun and likely not my smartest idea given that it's 8 days out from a key race but I'm tapering quite a bit so I figure I'll be fine.
Yesterday was warm and windy, today was cool, rainy and mostly calm. A perfect day for a time trial as far as I am concerned. If you are going to do a time trial. I'm not much for time trials and I don't run hard tempos more than 4-5 miles as a general rule. Anyway.
Warmed up to Springside Chestnut Hill Academy, but they were having a meet. We drove to Springfield (a lack of diversity in the names of schools it would seem). We warmed up 2 miles in the neighborhood and did just a few strides. I had asked Leo what he wanted last night and he wanted sub-36, which was faster than I was planning to run for the full distance but thought I might take him through 5k-5 miles depending on feel. This left my 400-800-1200 pacing around 1:26-2:52-4:19 once we got going. I wasn't quite able to get down to 5:45 pace as my legs just weren't turning over. However, I did have sole pacing duties for almost 9200 meters of 10000, so I think I did okay.
Leo and Jonathan pulled out around me just before 800 meters to go. Jonathan looked strong as he always does even after 8 weeks of low mileage and injury. Leo stuck with it and picked up the pace as well. He's done some of these time trials solo, which I find impressive. He runs well off of 55-60 miles a week. I've only broken 36 for a stand-alone 10k a few times and that was off much higher mileage.
1600 splits + the 400 split
5:50.1, 5:47.3, 5:49.1, 5:49.6, 5:50.6, 5:50.3, 1:24 (174 avg. HR)
3 mile easy back home and uphill.
PM: 40 minutes on the elliptical (audio book pace). Stretching and core.
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| Nike Zoom Streak LT2 Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles slow. HR 127.
Got out late as I was up late being stupid. It was cold and windy but I enjoyed my run.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. HR monitor wonky. ~132-134.
Had bit of trouble getting out of bed this morning, so I ran after Megan and I got home. Cool and light rain. Nice run.
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| Kinvara 5 White/Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles quite easy. HR 135. Did some strides.
Spoke too soon on the racing weight #mustberaceweek Quite chilly outside for this time of year (hat, gloves, and baselayer). Nice run though.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 |
| AM: 9.5 miles. HR 142.
Pre-Race Sharpening Workout: 2 x 1600 (400) + 4 x 200 (200)
5:44, 5:46.8
35.7, 35.3, 34.1, 32.7
Turned off my lap timer after the first 400 meters, which I think was 1:27/1:28, but then I got moving and settled more or less into the goal pace spectrum of 5:40-5:48. A little wind, but not too bad. Felt okay. It has been quite cold, which will work to my benefit on Saturday. The expected wind will not.
PM: 30 minutes on the elliptical (HR 116 or about the equivalent of maybe 10:15-10:30 on the roads). Stretching, core, and pushups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: 6.25 miles easy. Tapering.
Went out after teaching and a nap. Feeling okay. Trying to keep stress levels down so I can focus on running something respectable on Sunday and not embarrass myself like last spring. I've not had much luck running halfs when not in marathon training (though I guess I haven't run too many stand-alone half marathon since I started putting up real mileage in 2013). Except Philadelphia Rock and Roll 2013. I had magic in my flats that today.
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| Saucony ISO Triumph Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: 6.25 miles. Did 8 x 200 descending on the track.
Starting at 5k pace and working down, averaged about mile pace. Short and easy tomorrow.
+ Stretching, core, and pushups
Bib #15. I checked some other low bibs. Some are sub-55:00 10 milers, others have posted some pretty pokey times so I have no idea what I am seeded.
Wind looks like it shouldn't be terrible Sunday morning. It will, however be very cold 28-30 degrees. I should probably have some arm bands or something. That's a touch cold for a singlet but I've done it fairly often.
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| Kinvara 5 White/Black Miles: 6.25 |
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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/Lunch: 4 miles. Did a few strides.
It was snowing. Individual Snowflakes, the size of snowballs, falling at snowglobe pace.
Should be ready to go for tomorrow. Plan is to keep most of the race in the 5:40s except for mile 7-8, which looks a bit nasty, until mile 8 and then pick it up, giving it heck the last 5k, which is basically the same as the last 5k of the Rock and Roll. I dropped about 20 seconds off from my time on that last fall.
A- goal <1:16:02 (a PR)
A goal <1:15:30
A++ goal <1:15 (unless I am underestimating my fitness this might take a few more cracks)
I hope I have a good race. I really need it.
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| Saucony ISO Triumph Miles: 4.00 |
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| | Race: |
Philadelphia Love Run (13.109 Miles) 01:18:20, Place overall: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 13.00 | 0.00 | 17.00 |
| AM: 17 miles. Philadelphia Love Run
I had a rough day. The half is my best distance and it didn't show that today. I ran better than my embarrassing 1:20 time last spring but this was not great. And I'm a bit embarrassed that I was so far off goal and what I've been able to run in good shape in the past. I'm not quite sure what happened. Did I overestimate my fitness? I don't think so. sub-75 was a stretch I knew but I though a PR chance was a reasonable goal. A few things here and there that I should have been better about and an off day I guess.
I picked Megan up from the airport at 12:00AM or so and got to bed late around 1:00 and couldn't fall alseep. I rarely go to bed before midnight before a race. This is something that needs to change.
It was a chilly and deceptively still morning. I warmed up 2 miles and felt really good. I never feel good on a warmup for any workouts or races. Not that good. Met Jonathan in the corral and told him what I was shooting for.
We got out in 5:46, which was maybe 2-4 seconds ahead of plan but managable. The next mile was a 5:33. I have no idea how. This seems off but both my Garmin and Strava have it down as such (must be true, right?). I forgot to turn my autolap off so the rest of the splits were junk given the issues in the city with the buildings and early splits.
Miles 1-4 in the city. Felt pretty good. Well, normal.
Miles 5-7 had a headwind that wasn't bad but it took my drive from me
Mile 8 was a nasty, twisty, uphill grinder with turns and some rough pavement.
Mile 9 I got back a bit after coming back down the hill. I hit about 5:45 here and knew my day was done. It was done by mile 6 really.
Mile 10 I got to final turn around and headed back down MLK Drive (more or less the final miles of the RnR course) and I got side stitches. This happens rarely to me and almost always in a marathon. Only once in a half and it was 70-75 degrees and humid (and I ran 1:18:30 that day).
The final miles I was trying to get rid of the stitch. Two guys passed me and then two more and I didn't really care; I wanted to jump in the Schuylkill. I lost my top ten finish right then, which is what I should have been focusing on as my time went out the window. I tried to get those guys but they ran the last 5k @ 5:35 pace after a 60-minute 10 mile split.
I was sucking air when I hit the finish but the overall effort didn't feel that hard. I just couldn't move. I pouted for a while then cooled down 2 miles. Cut it short as I wasn't feeling it and my stomach was going south. Felt pretty ill for a while this afternoon.
I want to pore over my training and find out what I did wrong, but I don't think I'll find it. I thought for sure with good workouts and a decent 5k PR I would have the speed to carry me through to a PR. I felt like I was running in sand and tried to surge to get my legs to fire faster than 5:50-6:00 put it wasn't working.
I'm tempted to take a day or two off and just run whatver feels right and run Broad Street with Megan and decide what to do from there and scrap an pre-determined summer plans for Beach to Beacon.
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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 |
| PM: 5 miles easy. HR 134. Fairly sore.
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| Saucony ISO Triumph Miles: 5.00 |
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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 |
| Off.
Still sore. Not quite marathon sore, but pretty close. Very odd. Too short a cool down and bad hydration mostly likely. I had a lot of work to do today and I am still at it. Might run tomorrow, might not. Likely in the afternoon if I do.
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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'm coming down with a cold. I didn't feel like running in general.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 easy.
Nice afternoon. Felt like crap from the race and a mild cold. Trying to decide what direction my running is going to take.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles or a little more (forgot to restart GPS). Did some strides.
Still feeling like crap mentally, physically, and existentially. Not sure if I'd calling TOD on the spring racing season or not. I am also trying to decide if I want to just do a long base training period going into a fall marathon. Summer training in Philadelphia is pretty rough when you are carrying around a 175 lb frame.
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| Kinvara 5 White/Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 8.00 | 0.00 | 0.00 | 14.50 |
| AM/Lunch: Flourtown Tempo Loop - 14.5 miles, averaged 7:04
8-Mile AT/SS Tempo in 49:47
6:20, 6:16, 6:16, 6:14, 6:09, 6:08, 6:11, 6:10
Effort was definitely crossing the zone but I felt pretty good until the last mile, at which time I was ready to be done. It's been a while, far too long, since my last aerobic tempo. I thought I would do this one today whether or not it really does anything for Broad Street. It was fairly warm but dry and with a breeze it felt cool when I was cooling down.
Probably my third fastest 8-mile tempo, but I am fairly rested if somewhat sick and still recovering. Definitely my fastest with a sizable hangover; that's for sure. I think I broke 50 minutes this past fall once and I broke it winter 2014 running with my former running partner, Patrick.
PM: 40 minutes on the elliptical. Stretching .
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| New Balance Zante Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate.
Not good recovery. My HRM is all messed up and I'm off my leash. I'm in that state of thinking where I think I am running too slow on my easy days (7-7:30 is too fast for recovery as I did today obviously) but 9:15-9:45 might be too slow and trying to run under 130 BPM for most of the run is too easy. This is my "I'm still trying to figure out what happened two weeks ago" theory of the day.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.40 | 0.00 | 4.40 |
| Unplanned day off.
A long day when running just isn't going to work unless I get on the treadmill at 9:30. Thankfully Broad Street is no longer a target race. I will move today's planned workout to Wednesday, leaving one regular workout left instead of two. Ready to move on to another period of training anyway.
PM: Treadmill - 4.4 miles in 30 minutes. Blown workout.
That was a dumb idea. Started a 4-5 mile tempo a bit too fast. Felt good but quickly went south. Slowed the pace then hated myself in my head and called it. After a long day 9:45 PM on the treadmill is just not a good time to do a workout. I thought I was going to be ok.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 1.25 | 0.00 | 13.00 |
| AM: 5.3 miles.
Started a workout and then pulled it. I didn't follow my advice that I adopted from Jake and have benefitted from greatly. In fact, I gave someone the same advice the other day: "Move on to the next workout as planned. Do NOT try to repeat the workout."
Plan was to run 10-15 x 1k starting around 3:35 or a little slower and cutting down. I got 3:36 on the first one and 3:39 on the second. Nope. You knew it was a really dumb idea. You did it anyway. Say what you what in your head, but wait until later to type your entry.
PM: 7.7 miles.
Good run other than a bunch of Swedish Fish trying to escape the whale's stomach.
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| Nike Zoom Streak LT2 Miles: 5.30 | Kinvara 5 White/Black Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles.
Lower 70s, dry and pleasant. Next to fall, this is my favorite time of year to run. Warm enough that a pair of split shorts and shoes are the only requirements. Dry enough that 7:15-7:45 feels fast easy.
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| New Balance Zante Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Fairly moderate and hilly.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles steady easy to fairly moderate.
Tired and hungover. Pleasant weather though.
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| Kinvara 5 White/Black Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 8.00 | 0.00 | 0.00 | 14.25 |
| PM: Flourtown Tempo Loop - 14.25 miles, averaged 7:14
8-Mile Aerobic Builder in 51:25 (6:26 average).
A bit slower than I would have liked (13 seconds slower than last week) but the effort was there. Warm and very dry. I was working a bit too hard in the last half mile. Too dehydrated most likely.
6:28, 6:33, 6:27, 6:24, 6:24. 6:23, 6:22, 6:20
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| Saucony Fastwitch 7 Miles: 14.25 |
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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 |
| Unplanned day off.
Didn't run this morning and felt very lethargic this afternoon. Took a very long nap that required a few Inception-like kicks to get out of. The weather for Broad Street looks good. I don't expect a fast time, which is fine. It will be nice to run without any firm goals.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Night: Treadmill - 8.5 miles moderate. Did a few strides.
Did 10 minutes each at 8.5, 9.0, 9.5 for the faster portions. I was getting gassed at the 50 minute mark at 9.5. It was 8 of 11 when I got done. That's too late to run but I avoided another 0.
The weather for Broad Street looks ideal. My lofty goal of running low-5:40s is way out the window. I will likely run with Jonathan (whom I barely held off in the half) and Leo and just see what happens. The course is quite fast and about 150 feet of drop over 10 miles. You won't find a course in the world that is more point-to-point.
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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 |
| Unplanned day off.
Fairly hard depression coming on. Don't have the desire to do much of anything.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Evening: Treadmill - 7.1 miles easy. Incline increases per mile: 2.0, 3.0, 4.0, 5.0, 4.0, 3.0 + strides.
This week is looking like a rookie taper from the outside. Hoping for just "halfway decent" on Sunday then change gears and focus.
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| Saucony ISO Triumph Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Lunch: 6.25 miles progression. Did some strides after.
Feeling pretty lousy. Hip is feeling imbalanced. No core work or stretching for what must be a couple weeks so I am not surprised. I should run Broad Street with Megan and enjoy it but I'm stupid enough to think I can surprise myself.
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| Kinvara 5 White/Black Miles: 6.25 |
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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 |
| PM: 4 miles with Megan.
Quite enjoyed our 38 minutes together. I did a two brief strides.
This week was pretty much a marathon taper (maybe more severe) but for a 10 miler. The last four weeks did not go as planned. Trying to think that no matter what happens tomorrow I still got a 5k PR early, which hasn''t happened in probably three years.
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| Miles With Megan Miles: 4.00 | Saucony ISO Triumph Miles: 4.25 |
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| | Race: |
Broad Street Run (10 Miles) 00:58:10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 10.00 | 0.00 | 15.25 |
| AM: 15.25 miles total including Broad Street 10-mile race in 58:09/10
Report later. For now I'll say I had a good day given how I've felt the last three weeks or so.
REPORT
I had hopes and dreams of running under 57 minutes several weeks ago. I was finding that even late in workouts I could hit mid- to low-5:30s on my mile repeats and given a gentle downhill point-to-point course and that I was going to try fro sub-75 minutes in the half 3 weeks before that the goal made sense. After a rough half and very rough last 3 weeks I basically didn't want to embarrass myself by running slower than 60 minutes. Last year I ran 59:28. I said I didn't have a time goal but of course I did. I thought going under 58:30 would, if not make me happy, make me realize I haven't messed up as bad as I thought.
Warmed up for 20 minutes at La Salle in a good bit of rain. The track was closed, which was fine because the track sucks (pitted and very hard). Changed shoes and clothes and got Megan and we headed out. I did a few short, half-hearted strides (Philadelphia lacks good stride real estate, especially in that part of the city).
Last year I smoked the first 2 miles in the low 5:40s. The course is very fast with 150 feet of net downhill and one S-turn around City Hall. I went through the first mile in 5:48 which felt very easy. Breathing was good, legs were okay. From there I tried to ratchet down the pace as I figured why not go for it? I was running 5:45 through 5 miles then worried my legs just wouldn't have it even though my breathing was quite good. 28:49 for 5 miles and I knew I was on sub-58 pace if I could more or less hang on.
I somehow missed the split at mile 6 and realized just before mile 7 that I was at almost 7 and not at almost 6. I've done that in a marathon with miles 22 and 23 and it is a glorious feeling.
I started to slow a bit the last three miles and tried to close some gaps to hang on. I even thought about trying to help the 5th place woman catch the ladies in front of us but I was ready to be done and she really didn't sound interested. I passed her and a guy she was with but they passed back as I started to die aroun 8.5. I picked it up the last kilometer and a good bit once I could see the finish. I felt like I gave up but then I starting weezing a bit and grimacing the last quarter mile.
Cooled down in the grass. Talked to Jonathan who ran 56:45, which was crazy given that I beat him in the half. He'll be very fast if he gets higher mileage and consistent workouts. Leo can in around 59:30, which was about what he was hopping.
It was very cold and thankfully they had heat shields because I had nothing. Finished cooling down for 30 minutes then waited for Megan. We froze on the way back to La Salle on the subway.
This was technically a 10-mile PR since I don't have an offial split from the Rock and Roll half this last fall but I know my first 10-mile split was something like 58:22 or about 5:51 pace and I dropped to 5:47/5:48 overall pace over the last 5k, meaning that if you take out the first 3 miles and exchange them for the last 3 when I was running ~5:40 pace I was likely faster.
Strava Splits: 5:47, 5:42, 5:45, 5:49, 5:45, 5:45, 5:48, 5:53, 5:56, 5:52
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| Nike Zoom Streak LT2 White/Orange Miles: 13.00 | Saucony ISO Triumph Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: 6.25 miles. HR 138. Sore.
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| Kinvara 5 Black/White 2 Miles: 6.25 |
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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 |
| Night: Treadmill - 6.7 miles. HR 136.
Saw a recent picture of Ryan Hall. He's put on about 40 lbs, meaning we are roughly the same height and weight. His arms are a little bigger maybe but we now have the same body "type." The difference is he's been doing a lot of lifting. Me, it's just me.
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| Kinvara 5 White/Black Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| Lunch: 6.5 miles.
Night: Treadmill - 4.25 miles. Did some stretching.
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| New Balance Zante Miles: 4.25 | Saucony ISO Triumph Miles: 6.50 |
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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 |
| Off.
Feeling pretty crappy. The weather is awful and without a race in mind I don't feel like going out and the treadmill is driving me crazy lately.
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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.
Might be doing a reset. Not sure. Might take another day or so off. Tomorrow will tell.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| PM: 60 minutes easy. HR 142.
Trying to change perspective a little bit as I work through the final week of recovery/slacking and move into base building so I am running by time rather than miles. I don't know if it will work, but I am going to give it a try.
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| Saucony ISO Triumph Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| PM: 100' Somewhat moderate. HR 158. Stretching after.
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| Kinvara 5 White/Black Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Lunch: 7.25 miles - No Watch
PM: 4 miles - No Watch
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| Saucony ISO Triumph Miles: 4.00 | Kinvara 5 Black/White 2 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Lunch: 60' on the Cresheim Trail
PM: 35'
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| Saucony Ride 7 Miles: 6.50 | Kinvara 5 White/Black Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| PM: 38' easy.
I felt like absolute crap.
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| Saucony ISO Triumph Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| PM: 62' easy. Mix of trail and roads.
Did 2 very humbling pullups at Springside. I'm guessing it's been 15 years or more since I have done any.
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| Kinvara 5 White/Black Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 70' Trails. Felt better today. Jumped two deer.
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| Inov-8 Roclite 295 Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 62' Roads/Trails
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| Kinvara 5 White/Black Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| PM: 137'. 60' on my own then picked Megan.
I pulled a biff and roll on some gravel. Glad it wasn't the rocky trail I was on.
Rough day. Hungover and found out that I won't be getting any summer hours from an (unnamed) educational company. It's basically the Wal-Martification of tutoring. It wouldn't have floated me but I've never felt more dispensable. This coupled with an extraordinarily rough year of teaching and as no job in Michigan has me feeling pretty down. People think you can just walk in somewhere and get a job. I'm overqualified and under-qualified at the same time.
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| Saucony ISO Triumph Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| PM: Trails/Roads 65' w/ 10-minute pickup at the end.
Did 4 pullups at Springside. Getting better. Slowly. My melon barely fits between the bars, but there aren't many tree in the Wissahickon with low-lying branches.
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| Kinvara 5 White/Black Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| PM: Trails 115' w/ 1000 feet of gain
Almost went headfirst into the gorge at one point. I am remind that although trail running is not extreme it has its hidden dangers. At the Wissahickon isn't that deep but 200-300 feet will still do some damage.
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| Inov-8 Roclite 295 Miles: 12.20 |
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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: 95'
23' up/3(6 X 35 second aerobic strides)/25' down. 5 minutes jog between sets. Supposed to be 5k effort, 2-mile effort, mile effort. I barely know what 5k effort feels like, so I just tried to run fast and with good form and not sprint. I typically start at probably 5:30 and work down to 4:45-4:50 for 5-6. I imagine this was something like that.
It doesn't look like much on paper but I was breathing on the final 3 of the last set. After humping up and down rocks and trails yesterday for two hours I did okay.
Waiting for the semester and moods to settle so I can plug along with basebuilding.
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| Kinvara 5 White/Black 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 |
| Unplanned day off.
Just kind of blah. The semester is over so I read for a while. That was nice.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 62' easy
Megan and I went for a walk/hike for 95' directly after that. That was nice.
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| Saucony ISO Triumph Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| Lunch/PM: 60' easy. Did some strides.
PM: 35' easy progression.
Felt like I had something back in my stride today, aside from hips feeling out of balance for some reason the last week or so.
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| Saucony Ride 7 Miles: 4.40 | Kinvara 5 White/Black Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 95' moderate
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| Saucony ISO Triumph Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Lunch/PM: 65' easy
PM: 40' mostly easy with non-forced last mile pickup
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| Kinvara 5 White/Black Miles: 7.60 | New Balance Zante Miles: 5.00 |
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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 |
| PM: 60' moderate with 10-12 minutes of higher aerobic running
11:07 PM and I forgot until now about doing my blog entry.
Getting warm and only going to get warmer. Megan is headed to Kenya tomorrow. I'm going to my parents for 7-10 days. Not sure what I am going to do the other two weeks she is gone.
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| Kinvara 5 Black/White 2 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.55 | 0.00 | 0.00 | 0.00 | 12.55 |
| AM: 57' somewhat moderate
PM: 5.25 miles easy, no watch
I headed down to Flourtown to do a workout but decided doing a workout was inappropriate given that Megan was leaving and it's her birthday. It was already warm and I would have got zapped by the sun. I'll move it to Friday and find a place to do it at my parents'. I expect that going from 430' of elevation to 250' should help a good deal :-)
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| Kinvara 5 White/Black Miles: 5.25 | New Balance Zante Miles: 7.30 |
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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. Travel day.
Drove to Maine with the boys (my cats). Megan is in Kenya and figured it would be a good time to visit as they were getting anxious since I hadn't seen them since the new year. Lots of traffic. Took 10+ hours when it's an 8-hour trip.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| AM: 50' easy. At my parents'. Cool and a little rain
PM: 50' hilly
I ran up and down the Farm Road half a dozen times or so. It ended up being about 90 feet over 200 meters. I tried to get Mandy my parents' pointer to come with me because she's overweight but she didn't really care. I might see if we have a leash for her and try that. It warmed up a bit but it's dry. Supposed to be almost 90 tomorrow. It's basically Philly weather, but I imagine these Mainers will be dying of the heat.
After I did some pull-ups in the maple tree in the front yard. Did some halfhearted drills and some barefoot strides. I raced my nephew while running backward. He won. Barely.
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| Kinvara 5 White/Black Miles: 6.15 | Saucony ISO Triumph Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: 63' easy. Stretching
Hot. I bonked a little. Bad diet and bad hydration will do that. Did some pullups on the maple tree.
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| New Balance Zante Miles: 7.50 |
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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 |
| Off.
Skipped my long run, skipped any sort of run. Ate like crap and drank. I thought a different setting would improved things, but only marginally so.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Noon: 60' easy progression, ending with 10-minute high aerobic finish from moderate pace down to 5k
PM: 48' easy steady pace. Warm and dry.
Felt pretty decent today on both runs. I didn't expect that. If anyone is in the market for a dad I'm trying to sell mine. Heck, I'll give him away.
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| Kinvara 5 White/Black Miles: 7.80 | Kinvara 5 Black/White 2 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM/Lunch: 63' easy.
40 push-ups and 4 pull-ups before, 5 after and 45 more push-ups
A terrible month. I'm never under 300 unless it's marathon month. I put up some big summer months last year. Not sure I'll get there this year.
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| Saucony ISO Triumph Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 60' easy. Pull-ups and push-ups before and after.
PM: 48' moderate. Some more pull-ups. Getting stronger.
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| Kinvara 5 White/Black Miles: 7.70 | New Balance Zante Miles: 6.30 |
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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 |
| Lunch: 55' easy
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| Saucony ISO Triumph Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| PM: 25'
Wasn't feeling it. Had to cross the road because a dog was chasing me. I sat on the other side of the road yelling at it to go home and trying to keep cars from hitting it. That zapped the rest of my motivation and I had next to zero before I left.
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| Kinvara 5 White/Black Miles: 3.10 |
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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 |
| Off.
After feeling so bad yesterday I didn't go out today because I thought I might quit running if I felt bad.
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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.
Spent most of the day on the couch at my parents' house I think.
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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.
Drove back to Philadelphia. Could have run but didn't. Warm.
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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.
Spent the day and evening on the couch. I've been binge watching Prison Break.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM: 50' steady easy.
+ stretching
A storm blew through and gave us 60 degrees with low humidity and dew point and a stiff breeze. I figured we probably won't have a day like this until fall. The run felt okay to partly crappy.
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| Kinvara 5 White/Black Miles: 6.10 |
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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 |
| Off.
Just didn't feel like running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| PM: 65' easy. Felt pretty good. Pleasant conditions helped.
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| Saucony ISO Triumph Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 68' easy but warm and tough going.
PM: 35' easy
I managed to weaken my glutes from lying around and not running. I can feel them being lazy. My right foot has a giant blister. Enough time to somewhat de-callus.
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| Kinvara 5 White/Black Miles: 4.25 | Kinvara 5 Black/White 2 Miles: 8.00 |
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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 |
| PM: 35' easy
I'm calling off training and racing plans for a while. I just worry without them I won't be as motivated to get out the door at all. Goal for now is to try to just run and get everything straightened out.
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| Saucony ISO Triumph 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 |
| 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 |
| 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 |
| Off. Megan came home. 3 weeks is a long time. We did a month away from each other for two years. That was rough.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| PM: Treadmill - 60' really easy.
Felt good to run really slow and listen to music.
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| Kinvara 5 White/Black Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch: 52' easy.
Did two short strides to wake up my glutes. They don't really work anymore.
PM: Treadmill - 60' easy
Criminal not to go outside again on an evening such as this but the mill is what the body wanted.
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| Kinvara 5 White/Black Miles: 7.25 | Saucony ISO Triumph Miles: 6.25 |
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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 |
| 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 |
| Off. Dissertation work.
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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. Dissertation work.
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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. Dissertation work.
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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. Dissertation work.
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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. Dissertation work.
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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. Travel to Toledo.
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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. Apartment hunting in Rochester, Michigan. Clinton River Trail sighting. I'll take that as progress in getting my desire back.
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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 |
| Lunch: Treadmill - 7.25 miles
Megan, Chas, and I went to the Y. Didn't feel like running but I did. It felt good. Did some captain's chair stuff and some adduction work in an effort to make sure my hip is strong. It's been here and there for about 2 years or more. A fairly serious imbalance on the right side. It's time to get proactive so it doesn't cause a hernia, which would suck given that we don't have insurance until August 15. Back to southeastern Michigan tomorrow to look for apartments.
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| Saucony ISO Triumph Miles: 7.25 |
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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 |
| Off. Apartment hunting. I think this was the day we looked at places closer to Detroit. Lots of big places for cheap. Nothing endearing about the area. Hard to persuade me after living in Chestnut Hill, which has a ton of character.
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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.
We looked at a few more places and looked a few more again because we looked at so many we got confused. Tired of driving 90 minutes to then drive around all day. Weird traffic light patterns here. We are settling in Rochester Hills. It's a niceish area and it's closer to campus.
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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.
Drove back to Philadelphia. Walked around on Google maps, scouting out possible routes, parks, and tempo loops. I might have to drive to places to run at times in addition to getting another car, which doesn't thrill me.
The area is, predictably, flat. Our area of Philadelphia is very hilly in places. I'll miss my hills and trails. I think I'll need to do some fairly serious incline runs on the treadmill. I don't think running some many hills the last 2 years has made me a better hill runner but I think it has done a lot for my aerobic capacity.
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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 with Megan. Enjoyed the run and the warm but tolerable weather.
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| Miles With Megan Miles: 4.00 | Saucony ISO Triumph Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| PM: Treadmill - 5.1 miles with some automatic hill intervals
Our application went through on a townhouse lease, which is good. You know you've been living in apartments for too long (about 12 years now I guess) when in-unit washer/dryer and stairs get you excited. The upfront cost was drastically reduced with Megan's job. We saved $400-500 with that.
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| Kinvara 5 White/Black Miles: 5.10 |
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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 |
| PM: 5 miles
Megan and I walked with Remy (a dog I am walking for two weeks, walked him last year) for 50 minutes or so. He was better today than he was yesterday. He's very sweet but doesn't do well with other dogs and although he likes me he has a bit of separation anxiety since his owners are in Italy.
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| Saucony ISO Triumph Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| PM: Treadmill - 7.1 miles. Did the automatic hill intervals. Did the last 4 minutes at 9 MPH.
Going to just stick with getting back to running every day and running short and fairly easy, adding a mile to regular runs and a mile to my long run as the weeks go on and see where things go. Beach to Beacon is off (sadly), but I might pick up a half this fall but nothing set in stone.
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| New Balance Zante Miles: 7.10 |
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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 |
| PM: Treadmill - 5 miles after 36 minutes on the elliptical waiting for Megan to finish because there's only one of three treadmills working. I guess the complex is getting all new equipment. We probably won't get to see it.
+ stretching
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| Kinvara 5 White/Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: Treadmill - 6.25 miles. Alternated easy and moderate every half mile.
|
| New Balance Zante Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: Treadmill - 6.5 miles. Hill Intervals. A little rough but I felt okay once I got going and continued beyond what I planned. Did 10 minutes on the elliptical waiting for the treadmill.
Megan ran outside. It was pretty uncomfortable outside and this was a complete reversal of our normal routine.
|
| Saucony ISO Triumph Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Treadmill - 7 miles.
Downloaded some Radio Lab podcasts. I think the combination of the treadmill and the podcasts (as opposed to music) will work. I'm too out of shape to run in the heat and humidity and I don't really feel comfortable taking my shirt off currently. My hair hasn't been this dark during this time of the year in years.
|
| New Balance Zante Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Treadmilll - 7 miles. Did 15 minutes very easy on the elliptical after.
+ Stretching and core
I've been walking the dog I walked last year the last week or so. We managed 50 or so minutes today and then I walked a mile and a half home. I felt like I got some exercise.
|
| Kinvara 5 White/Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.17 | 5.33 | 0.00 | 0.00 | 7.50 |
| PM: Treadmill - 7.5 miles with 40 minutes @ 8 MPH.
It wasn't easy and it was basically aerobic builder effort, but I was sweating and feeling good.
+ Stretching and core
Congratulations to Jake and Andrea!
|
| New Balance Zante Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 land miles.
Did 2 x 200 on the track in 39, 38 and was gassed. I did a little road, a little trail, a little dirt road, and a little track. Felt terrible the last 15 minutes but got it in.
|
| Kinvara 5 White/Black Miles: 7.00 |
| |
|
| | 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 roads/trails. Hot. Tired. Slow.
|
| Saucony ISO Triumph Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
| PM: Treadmill - 7.6 miles. I'm putting down the numbers so I can laugh at them in a few weeks
(1.5 incline)
5 minutes @ 6.5
15 minutes @ 7.0
10 minutes @ 7.5
20 minutes @ 8.0
5 minutes @ 8.5
5 minutes @ 9.0
+ core and stretching
|
| New Balance Zante Miles: 7.65 |
| |
|
| | 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. 90 deg/72 dp/60ish %
The dew point was 75 this morning. I've run in some high 70s dew points in Florida but I did't make it far. Feeling stronger every day. Diet is really solid and running is feeling normal if hard.
Had a phone interview today writing for a law firm in Ann Arbor. I think it went well. I just need to do one final writing sample. I really need to go to Michigan with a job.
I'm feeling better overall, particularly up from last week. My anxiety got so high last week I developed a serious stutter, which has thankfully straightened out. It happened in the weeks before my wedding too, but it went away. Megan had to drive to Toledo the other day because her dad's health went south when he has otherwise been healthy. It set a kind of chain reaction with her mom, who has balance issues. A strange turn of events. Things look like they are on the upswing, but we are still not sure what happened. I hope this summer and last year or so qualifes as my mid-life crisis. I'm not sure I'll make it through the next one.
|
| Kinvara 5 White/Black Miles: 7.00 |
| |
| |
| | 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 roads/trail. Felt pretty crappy, but I got out and I'm glad I did.
Walked and hiked about 3 miles at 1:00 as I have been doing the last several days. My last day walking Remy. He tried to kill pretty much every dog in the park. Another dog (some sort of bulldog mix, super muscled) was standing straight up pulling its owner who was barely hanging on to him. I like Remy but he was an added stress this year.
The complex reviewed its shipment of new equipment. Looks like in addition to three new treadmills they got a legit StairMaster and a water rower. I might have to Skype with Rob to make sure I can figure it out.
|
| Kinvara 5 White/Black Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| PM: Treadmill - 10.3 miles + 10 minutes on the StairMaster
It was really nice to run on new equipment. I soaked the mill and my shoes were slipping. Haven't done that in a while. My longest run in . . . let's see . . .
|
| New Balance Zante Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Treadmill - 7 miles.
Followed up my run with 3100 meters of rowing in 15 minutes. I felt like Frank Underwood.
+ Core and stretching
|
| Kinvara 5 White/Black Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
| PM: Treadmill - 7.6 miles w/ 40 minutes moderate
35 minutes @ 8
5 minutes @ 8.5
Did 30 minutes on the StairMaster after. My feet were wrinkled from sweat.
|
| New Balance Zante Miles: 7.65 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: Treadmill - 8 miles + 20 minutes easy on the StairMaster
+ Stretching and core
|
| Kinvara 5 White/Black Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| PM: Treadmill - 9.1 miles + 15 minutes of rowing (3300 meters)
|
| New Balance Zante Miles: 9.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: Treadmill - 9 miles. Did 20' tempo on the StairMaster after.
Didn't get the job I applied for (one of the many). I made it to the final stages, which was nice. I haven't had much luck in the last ~2 years. I think I counted 50-60 jobs. I'll keep fligging crap at the wall until something sticks.
|
| Kinvara 5 White/Black Miles: 9.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| PM: Treadmill - 9.75 miles. Minutes progression. Slow progress.
5 minutes @ 6.5
10 minutes @ 7.0
15 minutes @ 7.5
15 minutes @ 8.0
10 minutes @ 8.5
5 minutes @ 9.0
17 minutes @ 7.0
+ Stretching and core
|
| New Balance Zante Miles: 9.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM: Treadmill - 8.25 miles + 20 minutes on the StairMaster
|
| Kinvara 5 White/Black Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| PM: Treadmill - 12.1 miles. Last 5 miles at 8MPH
|
| Saucony ISO Triumph Miles: 12.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Treadmill - 7 slow recovery miles (10-minute pace)
+ Stretching, core, and weights
|
| Kinvara 5 White/Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| PM: 8.2 ground miles.
Conditions were decent. I struggled on the hills but overall felt decent at ~8:15 pace. I've been taking in a lot of water in the gym, so I wasn't sure how the body would respond.
|
| New Balance Zante Miles: 8.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| PM: Treadmill - 8.6 miles + 25 minutes on the StairMaster
+ Weights
Started a workout but modified it because it wasn't happening. Managed 2 X 15 minutes with 5 minute recovery (10 minutes @ 8.0 into 5 minutes @ 8.5). Was bummed but ultimately not upset. Just trying to run every day, strengthen some weak areas, and see what fall brings.
My feet were so squishy at the end that walking over to get more water I was kicking sweat up from my shoes.
Put in 5 applications to Home Depot. Lots of insulting tests and so forth. In high school, college, and part of my Master's I sold woodworking and contracting tools at two different companies. I hope that's worth something. I had a dream last night about working out an issue for a customer that actually made sense.
|
| Kinvara 5 White/Black Miles: 8.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: Treadmill - 9 miles + 30 minutes on the StairMaster
+ stretching and core
|
| New Balance Zante Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| PM: Treadmill - 9.1 miles + 20' StairMaster. Brief weights.
|
| Kinvara 5 White/Black Miles: 9.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| PM: Treadmill - 8.2 miles + 20' StairMaster
Did 15' strong aerobic progression to the top of the hour. Ended at 10 MPH, which felt hard. Reset for an easy mile.
+ Stretching and core
|
| Saucony ISO Triumph Miles: 8.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: Treadmill - 12 miles
|
| Kinvara 5 White/Black Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Treadmill - 7 miles slow. HR 131.
+ weights and stretching
|
| Saucony ISO Triumph Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 ground miles with Megan along Forbidden Drive. HR 132.
Megan's fairwell to Wissahickon Valley Park. I'll try to get down there once more.
I was going to jump on the treadmill when I got home but we stopped for a drink at Valley Green Inn, which I have run by hundreds of times but never gone into or had a drink at (food is pretty spending and out of the way).
|
| Miles With Megan Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Evening: 8.5 miles. HR 155.
Trails with the guys. Felt surprisingly good. Dew point down and humidity down. Didn't feel easy but I was comfortable. I should have run with them more.
Megan and I went to Center City to hang out and say goodbye to the city part of the city. Getting the moving truck tomorrow.
|
| Kinvara 5 White/Black Miles: 8.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Evening - 6.25 miles. HR 139.
Picked the truck up around 10 and packed stuff until just before 7. Megan went out with some friends, I went running, then tried to pull together an empyish cupboard with a few additions from the grocery store. I think I'm going to move a few more things so tomorrow isn't as hard. Thankfully I had three running buddies help me witht the heavier stuff.
|
| Saucony ISO Triumph Miles: 6.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Moving and packing. Long day.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Long day. Packed from 9-4ish, then drove 10 hours to Toledo. Got in at 2:30. Managed to stay up a little while and had some wine for no other reason than it was a long day. To bed at 4:00 or so.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got up at 9:30, had a good breakfast, drove 90 minutes to Rochester Hills area, and unloaded. Megan's uncle and my two brother-in-laws helped us unload. Took an hour. We are both exhausted. Megan and I had dinner at a place that can only be described as Suicide Girls meets upscale Hooters. The fish and chips was good, the side salad distinctively Midwestern: large portion, oversized veggies, and a sprinkle of shredded cheddar.
Megan has a meeting tomorrow, so I'm going to run home from dropping off the truck and hopefully go to the gym before dinner tomorrow when she goes over.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 5 miles or so home after dropping of the truck.
Forgot my watch and the Strava app messed up because I run with my phone rarely. Pretty much when I drop off moving trucks. Dead tired.
PM: 4 miles with Megan on the Clinton River Trail. Warm, dry, and dusty. Humidity 27%. The trail is dirt and cinder at least for most of the 2-mile stretch. The glacier was beaten down but hadn't given up, so it's flat through here. It's no Forbidden Drive, but it's a nice trail and will serve my purposes.
|
| Miles With Megan Miles: 4.00 | Kinvara 5 White/Black Miles: 5.00 | Kinvara 5 Black/White 2 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| PM: 8.7 miles easy to moderate with a quality aerobic progression last ~2 miles (moderate down to 5k effort based off heart rate and a little whim. HR 158)
I found a park 2-2.5 miles from our home with a one-mile dirt loop around a lake/park. It has some pullup bars, ducks and seagulls living in relative harmony, and some other park-like stuff (swimming, volley ball, etc). It will likely be good for aerobic builders, farleks, easy runs, and recovery runs.
|
| New Balance Zante Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles. HR 147.
Ran to Staples for an ink cartidge. Very flat. Good rhythm running though with good footing and long stretches between major intersections.
PM: 4 miles with Megan with a ~1 mile walk between a 2.2 (HR 129) and a 1.8 mile (HR 133) segment. It was dry but 93 degrees I think and Megan doesn't spend too much time in the heat. I wasn't really wanting to run much faster than 9:30 to 10:00 pace. I showed her the park I ran to yesterday and we did a nice walk around the pond and I did a few pullups.
|
| Miles With Megan Miles: 4.00 | Kinvara 5 White/Black Miles: 8.00 | Saucony ISO Triumph Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles. HR 153. Did a couple strides.
So much for the comfortable dry air. Dew point 72-74. 89 degrees when I finished. I tried to run on the treadmill but they are basically toys. 20 minute limits and they are narrow. The middle one goes up to 60 but you have to push it up in 1-minute intervals. And it said 7:40 pace for 7 MPH. I got off after 2 minutes. No thanks. I'll use them to warm up for core and weights. Otherwise useless. It's $35 per month to add me at Oakland University, so I'll likely do that.
|
| New Balance Zante Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles. HR 153.
Did a little exploring. Struggled a bit with the heat and dew point, but that's what it's like running in the Midwest and Mid-Atlantic this time of year. Everything in the area is straight out of Abandoned America (Mid-West Edition). Some decent, wide dirt shoulder, which I like to run on.
Might get out for a shorty this afternoon, but I definitely need to get to the gym for stretching and core.
PM: 4-mile shakeout. HR 138.
Found a shortcut to Spencer Park through the woods after tempo loop recon.
+ Stretching and core at the gym after
|
| Kinvara 5 White/Black Miles: 8.00 | Kinvara 5 Black/White 2 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM: 8.25 miles. HR ~161 (a glitch in the first mile)
Pretty gross out even with the wind, clouds, and cooler temps.
|
| Saucony ISO Triumph Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM/Lunch: 8.2 miles. HR 146. Sporadic pickup at the end.
Watched the women's Olympic Marathon and didn't leave myself enough time to get a longish run in before doing a bit of tutoring and before we go to a friend's in Ann Arbor. I felt really good today though. The conditions were more comfortable and I am getting my stride back.
|
| Kinvara 5 White/Black Miles: 8.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM1: 4.25 miles. HR 142. Pull-ups in the middle.
+ Stretching and core at the gym
Evening: 6 miles with Jeff Shadley at Dodge park. Cooler and cloudy. Air just felt wet. I played the role of boat anchor :-). Dinner and drinks at Buddy's after. I like the pizza. Some intriguing combos. Great to meet you tonight, Jeff!.
|
| Saucony ISO Triumph Miles: 4.25 | Kinvara 5 Black/White 2 Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 9 miles, easy to moderate with 10-12 minutes high-end aerobic finish. HR 153.
Found a second of the Clinton River Trail. A slightly flooded section after all the rain. Saw two deer. I stopped to talk to one. I was about 10-15 feet away. The trail was pretty much empty other than one person walking. That never happened on Forbidden Drive. 35-40 MPH winds with snow in the middle of winter? People are out walking.
PM: 5 miles easy. HR 137.
|
| Newton (Marathon Workout) Miles: 5.00 | Kinvara 5 White/Black Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| PM: 9.25 miles.
Had an interview at the Home Depot for a part-time position. I figured I would be hired for power tools, etc given I have about 7 years experience. I'll be working in lumber, drywall, decking, etc. At times I'll be running radial armsaw and a panel saw. Here I was thinking my advanced degrees would keep me from blisters, splinters, and disarticulating industrial cutting equipment. Taxes should be interesting with two different states for two different people and the (as yet) five different jobs I have had/will have.
|
| Kinvara 5 Black/White 2 Miles: 9.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 6.30 | 0.00 | 0.00 | 10.60 |
| PM: 10.6 miles. HR 159.
20' up/45' AT/20' down
Averaged 7:03 for the 45-minutes (HR 173). On the slightly stronger end of AT effort based on HR. It was warm (85 degrees/60% humidity/65 dp) and this is my first workout back for some time. It's a start.
|
| Saucony Fastwitch 7 Miles: 10.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM/Lunch: 7.5 miles. HR 138.
Mostly on trails. Slow. Couldn't figure out how to connect various points of the trails but then figured it out. Several sections of trail are not maintained or really used. I was getting ticked but then I began to figure it out and I stopped for a few seconds at the Yates Cider Mill to watch the kids pet baby goats. I then realized I might be perceived as creepy, so I didn't linger. Hot, sunny, and chaffy.
PM: 4 miles with Megan. HR 125.
|
| Miles With Megan Miles: 4.00 | Kinvara 5 White/Black Miles: 4.00 | Saucony ISO Triumph Miles: 7.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles easy to moderate progression
|
| Kinvara 5 Black/White 2 Miles: 7.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Lunch/PM: 13.25 miles, averaged 7:50
Weather was favorable. Sluggish and legs are feeling like concrete, however. Okay run. Did a 2-mile pickup after 10 miles, which ended up being 7-minute pace. Feeling way out of shape but looking forward to the training. Enjoying my runs for the most part.
Went into Downtown Rochester, picked up the Clinton River Trail for a mile and a half, linked to the Yates Trail by the Cider Mill and back on the roads of Shelby Township.
|
| New Balance Zante Miles: 13.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM/Lunch: 7.75 recovery miles.
PM: 4.5 mile shakeout, mostly with Megan. HR 124. Beautiful weather today. Just perfect.
The band is breaking on my Garmin and I'm having some issues with my thrills and spills warranty paperwork. For $6 on eBay, I'll probably just fix it myself.
|
| Miles With Megan Miles: 4.00 | Kinvara 5 White/Black Miles: 4.50 | Kinvara 5 Black/White 2 Miles: 7.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 9 miles. HR 153. Did a few strides. Awesome weather again.
PM: 4 miles or so (GPS took a wicked tangent). Did two sets of pullups.
+Stretching and core at the gym after PM run
Hit 2000 miles for the year even though I hit the 1000-mile mark three days earlier this year than any previous year.
Starting running almost 6 years ago sometime in mid- to late-September. First hit 2000 miles in one year in 2012. A short history of the 2000-mile mark for me.
October 18, 2012
July 20, 2013
July 25, 2014
July 6, 2015
August 23, 2016
I ran plenty last year (just shy of 4000) and most years that should be more than I likely need.
|
| Kinvara 5 White/Black Miles: 4.00 | Saucony ISO Triumph Miles: 9.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles, averaged ~8:10 w/ 30-minute farlek
28' up/30' farlek of 6 x 3 minutes w/ 2 minute jogs/23' down
First two were around 6:05 pace, the next 2-3 in the 5:50s, and the last one was around 5:45.
My backup watch is messing up. My next GPS will not be a Garmin. Complete junk.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles recovery. Did some pullups.
Humidity and dewpoint back, but doable.
|
| Kinvara 5 Black/White 2 Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8.5 miles w/ ~12 minute high aerobic finish.
Ended up being about 6:15 for 1.8 miles. Funny my watch never really got below 6:20 pace (I knew I had to be travelling faster).
PM: 4.5 miles + pullups
About 4 hours at Depot on the computer training and a few more hours tutoring mixed throughout the day. Looks like I managed to cobble together 35 hours between one online tutoring gig (11) and Depot (24) and then whatever the other online gig ends up being. Another 2-3 hours a day I think (every day). It likely won't be enough but it's about all I can do I think.
|
| Kinvara 5 White/Black Miles: 8.50 | Saucony ISO Triumph Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles firm, averaged 6:52.
Broke one of my running rules and drove to run on the Paint Creek Trail. It was 70 and decently rainy. The trail is flat, hard packed dirt. Got wet and sandy. I loved it and the trail.
Jumped two deer and other one farther down. They were munching when I came back. I was probably 6 feet away cruising around 6:20 pace and it barely looked at me. We also have black squirrels, which I first saw in Philadelphia.
Got out fairly quick and ran 7:15 for the first 6 miles about 44 minutes. Then 6:28 pace on the way back in about 38:30. Glad for the bathroom at the end. I was going to give it heck the last two miles but my stomach was giving me grief. Must have been the overpriced Boy Scout popcorn I got talked into.
At least a hundred ducks hanging out at the park at the trail head. I'm very tired.
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| Kinvara 5 White/Black Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unplanned day off. I had a little bit of work to do in the morning, then we went to Toledo to see Megan's parrents. We got home around 8 or so and I was dead tired and full of pizza.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunch: 7.4 recovery + pullups and strides
PM: 4.6 mile shakeout w/ Megan. HR 124.
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| Miles With Megan Miles: 4.00 | Saucony ISO Triumph Miles: 4.60 | Kinvara 5 Black/White 2 Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.94 | 0.00 | 0.00 | 2.66 | 10.60 |
| PM: 10.6 miles, averaged 8:07
Fartlek: 28' up/16 x 1' on/off/25' down. Averaged 5:33 for the fast parts.
I had planned on 20 x 1' but that was ambitious given the conditions and current fitness. This is the most faster running I've done other than a few short sets of strides in a while. I was almost falling over on the last few recoveries. Stomach issues again, which are rare but I think it's too much protein or the combination of high protein and feta and a little milk in my eggs, which didn't seem to bother me before. Crappy American beer maybe?
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| Nike Zoom Streak LT2 Miles: 10.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| AM: 4-mile shakeout. HR 128.
PM: 8 miles recovery. HR 139.
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| Saucony ISO Triumph Miles: 8.00 | Kinvara 5 Black/White 2 Miles: 4.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 1.00 | 0.00 | 0.00 | 13.25 |
| AM: 5 miles, moderate progression (8:10-6:35) averaged 7:21
PM: 8.25 moderate trails.
After getting into some areas that are badly maintained, I found some decent sections. Ended up being okay. No Wissahickon Valley Park, but serviceable single track. There's a skeet shooting range in the park, so I got to listen to gun shots at the beginning and at the end. I grew up around guns. A lot of them. But I now find the noise unnerving, especially in a public park. No shortage of pizza places, liquor stores, or places to shoot around here.
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| New Balance Zante Miles: 8.25 | Kinvara 5 Black/White 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 1.00 | 0.00 | 12.00 |
| AM: 4.5 miles + strides
PM: 7.5 miles w/ 1 mile @ 5:42 to take the Spencer Park Strava CR. It hurt a little but I recovered quickly.
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| Newton (Marathon Workout) Miles: 4.50 | Kinvara 5 Black/White 2 Miles: 7.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 6.25 | 0.00 | 0.00 | 14.00 |
|
AM/Lunch: 14 miles firm, averaged 6:52
90 minutes moderate to aerobic threshold, then easy and short CD to 14.
About 7:05 for the first 7 miles, then 10k tempo @ 6:28, .75 easy
Same pace as last week, stronger and longer on the way out, longer on the way back for same pace. Finished 13.25 miles in 90 minutes
Tempo splits: 6:40, 6:25, 6:31, 6:26, 6:25, 6:24
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| Saucony Fastwitch 7 Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles recovery. HR 140.
Exhausted this week, but I had two really solid naps the in the last two days, which I haven't been able to do for a while. I love me a good nap.
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| Kinvara 5 Black/White 2 Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 1.00 | 0.00 | 12.00 |
| PM: 12 miles moderate progression, averaged 7:38. HR 159.
Did the last mile in 6:10. It was harder than I hoped it would be. Felt kind of meh overall. Warmer than it's been since cooler weather came in (about 86 or so but dry). Did some pullups at the playground after.
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| Saucony Ride 7 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 7.8 miles. HR 138.
PM: 4.7 miles. HR 144.
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| Saucony ISO Triumph Miles: 4.70 | Kinvara 5 Black/White 2 Miles: 7.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Lunch: 8.6 miles at survival pace with 8-minute progression/pickup at the end. Pullups and pushups. HR 144.
Dew point at 74. I took it slow.
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| Kinvara 5 White/Black Miles: 8.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 |
| PM: 9.5 miles moderate with 2-mile pickup in 12:47. HR 165?
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| Kinvara 5 Black/White 2 Miles: 9.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| PM: 8.8 miles. HR 143.
Good run except for two different cars beeping at me within a quarter mile. I haven't missed the Midwest one bit. So far I have had one airhorn blown at me, someone yelled at me yesterday, and two weeks ago someone yelled "[breasts] jiggle." The language in Indiana was a bit more colorful, but it's coming I am sure. The "Run, Forrest, Run" is back as well. I think I ran 7000+ miles in Philadelphia in just over 2 years and the incidents were rare and very mild (usually catcalling women, which I find neither funny not flattering). I'm gunshy to run around town much, so I stick to the 1.5 miles to and from Spencer Park and run the 1-mile loop or I go to do longer runs and workouts on the Paint Creek Trail, which requires driving.
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| Kinvara 5 White/Black Miles: 8.80 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles moderate to uptempo with 8 miles at marathon effort, averaged 7:00 overall. HR 159.
Went to Rochester Municipal Park and they were charging for an event. And everyone else was trying to get me to pay to park everywhere I went. I don't really like driving to run and I will not pay to park and run. The neighborhoods have basically lots of space but almost no parking. I did find a spot eventually. I managed to pick up the trail just a piece down the road and got rolling.
It was overcast and cooler but still not fall conditions. I did get some rain, which was nice. The trail was not crowded. I did see the usual squirrels (both black and grey), a few turkeys, which I inadvertently chased, and a fawn, which was very cute.
I turned on my auto split to keep the pace honest and so I could have some feedback to keep me focused and so I could try to run a progression on the way back at marathon effort down to AT and LT if I was feeling okay. 7:15 felt reasonable for cruising speed on the way out and 6:35-6:40 was about all my legs could turn out on the way back. Assuming my monitor was right, I nailed the effort at just under 165 BPM average. I recently decided to continue to use my monitor but turn off the feedback. Too much distraction. It turns out I've got fairly accustomed to sensing marathon effort.
6:46 (159), 6:39 (162), 6:38 (163), 6:37 (163), 6:40 (162), 6:43 (167), 6:30 (170), 6:35 (173)
6:38.5 average and just under 165 BPM
I didn't cool down, which might be why these moderate to uptempo efforts the last few weekends have been destroying my stomach. Or maybe its the cheap beer.
Pleased with the effort given current fitness and training. I am not sure what I am doing for racing this fall as I work most weekends, but I might fit in a couple 5k and/or 10ks. Hoping for a marathon in March or April with a half marathon PR attempt during the buildup as my longer short-term goal. I think I am content to run every day and run some decent mileage (70-80) and see where things go and wait for things to settle.
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| Saucony Fastwitch 7 Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles recovery pace. HR 130.
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| Saucony ISO Triumph Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. HR 141.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
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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 easy to moderate then with Megan for a few at the end. HR 145.
Around 80 degrees, dry, and breezy. Perfect fall running weather.
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| Miles With Megan Miles: 2.70 | Kinvara 5 White/Black Miles: 10.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 2.00 | 0.00 | 10.00 |
| PM: 10 miles w/ 5-mile cutdown, averaged 7:41. HR 154 but slightly off I think.
2.3 up, said why not a tempo? Got moving from ~9:15 pace to 6:40 fairly quickly. Went with feedback from auto split, thinking 6 miles around 6:40-6:25 would be a brief but satisfying workout. I hit right on to start and kept cranking it down as I felt good.
6:41, 6:33, 6:23, 6:07, 5:54 (6:20 average)
Last mile finished a bit hard, but I cut down a little too quickly the last two. Feel in decent shape for running rather training.
Cooled down to 10.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles recovery. HR 132.
The Canadian geese are being jerks. They move to one side of the path, then have to move back every time I come around the 1-mile loop. One of them was hiding behind a trash can and jumped the crap out of me by fluttering its wings just after I had passed. They hiss, I swear at them. I much prefer the ducks. Pretty sure I saw a swan swimming in the pond too. I apparently just missed Megan. She's been running outside as out complex treadmills are children's toys.
I got my forklift certification yesterday. I still have to make some corrections, but I am getting it. We shall see how I handle a double load of pressure treated lumber when it's 20 feet off the floor.
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| Saucony ISO Triumph Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 1.50 | 0.00 | 17.00 |
| PM: Impromptu Long Run - 17 miles easy to moderate, averaged 7:35. HR 163??
Picked up the pace at the 2-hour mark to LT for 9 minutes. Did 8-10 pull-ups after every five laps of the lake.
Decided to do my long run today. 3 hours of tutoring and 8.5 hours at work tomorrow. Lighter on Sunday but I'd like to long some extra tutoring hours.
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| Kinvara 5 White/Black Miles: 17.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Long day of work. Barely noticed I didn't run.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.70 | 0.00 | 5.70 |
| AM/Lunch: 5.7 miles stressed and time crunched, averaged 6:44. HR 177.
Slept in a bit and just didn't think I had any time for a run, which made me mad. So instead of enjoying the hour or so I had, I ran like an idiot and finished 38 minutes and that was about it. I used to run hot like this once in a while when I started running. It taught me a lot about effort and taking easy runs pretty easy.
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| Kinvara 5 Black/White 2 Miles: 5.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. HR 145.
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| Kinvara 5 White/Black Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles, easy to moderate. HR 153.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| AM: 10 miles progression. Moderate down to LT, averaged 6:53. HR 157.
Last 4 miles at a decent pace: 6:36, 6:31, 6:23, 5:51
Good run. Got out at a decent hour before work and 55 degrees felt very refreshing. Not too many people at the park. Mostly me, the swans, and the deer.
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| Kinvara 5 White/Black Miles: 10.00 |
| |
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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 |
| AM/Lunch: 4.4 miles. HR 134.
Didn't leave myself time for any more. Long day.
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| Kinvara 5 Black/White 2 Miles: 4.40 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 9.00 | 1.00 | 0.00 | 17.00 |
| Pm: 17 miles, averaged 7:14. HRM battery died.
5 up, 10-mile tempo, 2 down
10-mile tempo in 63:10 (6:19 average), which might be my second or perhaps third fastest 10-mile tempo. I think my PR is 1:02:low or 6:13 pace from last fall.
The last mile or so I was wheezing/rasping a good deal and finished around end of half marathon effort. I checked my overall tempo average pace briefly at 5 miles, 8 miles, and 1 mile to go. Otherwise totally by effort.
6:28, 6:26, 6:22, 6:22, 6:19, 6:18, 6:20, 6:13, 6:14, 6:06
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| Saucony Fastwitch 7 Miles: 17.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 miles slow recovery. HR 129.
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| Kinvara 5 Black/White 2 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles mostly easy. HR 147.
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| Kinvara 5 White/Black Miles: 11.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles in a little over 61 minutes. Averaged 6:49. Got out hot and kept pushing to squeeze in the miles. Pretty much aerobic threshold the whole way. A rare sub-7:30 first mile.
Had to work at 5:00AM. I didn't get to bed until after 1:30. Strange shifting hours. Had a decent nap though. I unloaded a truck of pressure treated lumber in the cool rain with the fork lift. A much different gig than teaching, but it's interesting.
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| Kinvara 5 Black/White 2 Miles: 9.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles.
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| Kinvara 5 White/Black Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 7.00 | 2.45 | 0.00 | 15.00 |
| AM/Lunch: 15 miles, averaged 7:22. HR 166.
3.5 up, then Did 60 minutes AT effort, 2 down. Might have been a little high on the effort today. Assuming my HR monitor was on I was 177 beats for 9.45 miles, which is pretty high but would be difficult to sustain solo and in a non-race situation for that length of time.
Cover 9.45 miles in the 60 minutes or 6:21 pace. Don't have exact splits because I didn't take them and I started on the half mile.
Strava splits with the absorbed half miles look like:
6:38, 6:23, 6:20, 6:14, 6:18, 6:21, 6:19. 6:19, 6:33
So pretty much held to the average pace throughout after the first 1.5-2 miles.
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| New Balance Zante Miles: 15.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 rainy and slightly windy recovery miles.
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| Kinvara 5 White/Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Rain.
Cross country has comandeered the park once again this week.
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| Mizuno Musha Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles, averaged 7:25. Progression from 8:30 first mile to 6:30 last mile.
Day started at 4:00AM and it continues. Thankful to get a 2-hour nap in there to help make up for some lost sleep.
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| Kinvara 5 Black/White 2 Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 recovery miles.
Fallish. Quite lovely.
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| Kinvara 5 White/Black Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 easy + strides.
I can't remember the last time I did strides. Absolutely exhausted. The run was nice.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| PM: 12 miles.
5 x 1 mile with slow quarter jogs.
3.4 up/2.5 down with 6 x 20-second strides.
Just went by effort and let the watch auto lap. Didn't feel great. After the first one I was a bit dizzy, but pushed through. It's been since February since I did a set of mile repeats at this effort. Quite a way from getting them all under 5:40 like last fall but I feel okay with this session given current fitness levels and training.
5:58, 5:55, 5:49, 5:49, 5:46 (5:51 average)
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| Saucony Fastwitch 7 Miles: 12.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Up at 4:00AM for work and had to stay a little later. Got home and did a few hours of tutoring. Decided I needed a nap to continue standing the rest of the day. Waited for my brother who flew in for business and had a nice evening with him and Megan.
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles. HR 153. Enjoyable run.
Turned over 800 miles on my Kinvaras. For $50 I'd say I'm pretty pleased.
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| Kinvara 5 White/Black Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles. HR 159.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Did some strides
Crisp fall air. Tried to squeeze in a certain number of miles in a specific amount of time and that was a bad idea. Felt like junk. I'm going to move my long run to Monday when I work later in the day.
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| New Balance Zante Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles very easy. A few laps with Megan to start. Crisp.
Took a 2-hour nap after work. Needed that one.
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| Miles With Megan Miles: 3.20 | Kinvara 5 Black/White 2 Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch: 10 miles.
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| Kinvara 5 White/Black Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM; 10 miles slow.
Feeling run down and generally not well.
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| Saucony Ride 7 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 9.00 | 1.00 | 0.00 | 16.00 |
| PM: 16 miles.
10-mile progessive tempo in 65:51 (6:35 avg)
7:00, 6:48, 6:43, 6:38, 6:33, 6:25, 6:28, 6:30, 6:28, 6:16
3 up/3 down
Felt better today, so I did a workout even though it was likely imprudent. I ran by effort and the first mile was 7:00, so I just relaxed and eased into it. No sense forcing things. I seem to be able to sense to 1-hour tempo mark pretty well as my breathing starts to get pretty shaky when I try to crank down the pace in the last mile and just a bit before.
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| Kinvara 5 Black/White 2 Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles nice and easy.
Run felt increasingly better as I moved along, so I continued for a little stress relief despite running fairly hard yesterday. Very crisp fall air. I am not seeing much of the crazy wind that I used to see in Indiana, which is fine with me.
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| Kinvara 5 White/Black Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles. Did some strides. Pretty decent run.
Geese everywhere. Only some minor word choices and finger gestures. If they are there in the spring I am not sure I can handle them with their babies. Beautiful, dumb birds.
New pair of shoes for a steal. Felt good.
Long day, late night. Not so bad, but I need some rest and an evening of relaxation.
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| Saucony ISO Triumph 2 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate, averaged 7:05
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate. Felt awesome.
Overcast and wet, but warm (67 degrees). Took my shirt off for a while. People are wearing hoodies and other fall gear.
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| Kinvara 5 White/Black Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate.
Almost 80 degrees. Tired toward the end but I was a bit hungover. I think that's three days under 7:30 pace. Pretty moderate for me, but I'm in a good rhythm. Not sure about any races this fall. Something this spring. Just happy to fit in a run every day and run decent mileage currently. Weight is solid thanks to how much I move around at work.
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| Saucony ISO Triumph 2 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Took a nap when I got home and that pretty much sealed chances of running as I have a few hours of tutoring still to do and a very early morning tomorrow. A good day to rest anyway.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to slightly moderate.
6:50-7:00 pace felt pretty comfortable in the cool rain after a day off
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| Kinvara 5 White/Black Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 1.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate progression w/ sub-6:00 last mile. Averaged 6:54.
I hit four 6:40s in a row, even with the chainlink fence corral thingy. Very weird.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 3.00 | 0.00 | 11.00 |
| PM: 11 miles.
Warmed up with Megan for 3 miles then did a 6-mile cutdown tempo.
6:28, 6:27, 6:15, 6:03, 5:57, 5:53 (averaged 6:10)
Felt okay. It was a shock to the system going from 10:00-9:30 pace straight to sub-6:30
2 miles down
Megan and I went to dinner with friends. We've been doing nothing but work so this was a nice break.
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| Miles With Megan Miles: 3.00 | Saucony ISO Triumph 2 Miles: 11.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Evening: 10 miles recovery pace.
Got dark. Just the deer and me after a while. Pleasant.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate.
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| Saucony ISO Triumph 2 Miles: 12.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles moderate to uptempo.
Felt a little tired and chilly.
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| Kinvara 5 White/Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles moderate.
My headlamp was out for some reason even after only a handful of uses. I ran with a flashlight. Cold (36 degrees) and rain.
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| Kinvara 5 Black/White 2 Miles: 9.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. Tired.
I know I'm preoccupied and busy when I forget to do my blog entry until the next day. I'm way behind on my blogging too.
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| Newton (Marathon Workout) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 1.00 | 0.00 | 12.00 |
| PM: 12 miles. Moderate progression with strong finish.
Last two miles of the progression were 6:25 & 5:48. Most of the progression was 7:30-6:50. Two miles steady easy cool down. Nice fall afternoon/evening at the park.
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| Saucony ISO Triumph 2 Miles: 12.00 |
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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 easy.
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| Kinvara 5 Black/White 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy.
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| Kinvara 5 White/Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 4.00 | 0.00 | 11.00 |
| PM: 11 miles.
3 up/3 down
5-Mile Tempo in 30:09 or 6:02 average: 6:17, 6:11, 5:57, 5:55, 5:49
Figured it was probably time to do a workout, so I planned my standard 8-mile aerobic tempo. I got a little impatient but was still suprised to see 6:17, and figured I would back off but fearing I would slow down too far ended up speeding up, so I just rolled. I didn't feel great, but was decently pleased with the number that kept popping up. The last mile or so the effort was very much LT. I had to stop and hack and gag for a while after the last tempo mile. I usually go straight into a cool down when I can. Collected myself and cooled down feeling good.
Post Script:
I ran 1:16:02 in the half a year ago today. I don't know if it was my best race (hard to beat a finely executed marathon PR), but it is pretty high on the list. I'd like to improve on that a lot in time. I'm enjoying running without the pressure of racing/training, but I do miss racing. Hopefully get back at it this spring.
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| Saucony ISO Triumph 2 Miles: 11.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles recovery pace
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
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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 |
| Day off. Didn't feel like running with little time in the morning and the afternoon/evening was busy, so I took a rest day. Should have just gone out for 4 miles or something because I was anxious later in the evening.
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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 |
| Ended up volunteering to work extra hours tutoring when I got home. I knocked down a few beers and fell asleep on the couch. Just a workaday bloak these days, but it's kind of nice to have a grunt job where I get (sort of) dirty.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles steady easy to slightly moderate.
Nice afternoon/evening in the park. A buck was up to his belly in the water. Smart deer. Public park, in the water, and far from hunters.
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| Saucony ISO Triumph 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 1.00 | 5.00 |
| PM: 5 miles
Had limited time and was kind of anxious so I did one of those runs where I run really hot out of the gate. It's a stupid way to run really. Got some quick miles in though. Mile 2 was easily 5-8 seconds slow given that I had to go through the chain link woopty woop thing (standard term).
3 miles in 17:54
6:17, 5:53, 5:42
2 down
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| Saucony Fastwitch 7 Miles: 5.00 |
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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 |
| Off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy.
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| Saucony ISO Triumph 2 Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles. Did a good set of strides.
Voting went smoothly today. I was a bit anxious, but got my vote in and my run in and now I can (more or less) sit back for the evening and watch things unfold.
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| Kinvara 5 White/Black Miles: 12.00 |
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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 |
| Off. Blah. Not a great start to November. Up late last night and didn't get out of bed for the first in a series of alarms and then it was time to go to work. Got home and Megan wanted to go to eat, something we rarely do these days (go out to eat that is not eating as such).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| PM/Evening: 12 miles, averaged 7:06. Progression from 7:50-6:16.
Nice run by headlamp and moonlight in the park. Fairly seasonable and a bit breezy. Lots of deer wondering why I was intruding.
Briefly talk to my parents as it was my dad's birthday. Talked to my mom about the election.
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| Saucony ISO Triumph 2 Miles: 12.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles moderate to tempo effort, averaged 6:24.
Not sure how that happened but the fall air is back and I was feeling like a brisk pace was what I needed. First mile was 6:48, which was surprising. I guessed about 7:20-7:30. No real cool down, so I'll likely feel it in the morning. Felt like I could have kept going a few more miles if asked to. My breathing was good once it settled after 5-6 miles but my legs weren't able to really crank the pace down. It's usually the reverse.
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| Kinvara 5 Black/White 2 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles recovery pace.
Right hamstring a little tight and sore. Felt fine running. Stretching is when I feel it. Stomach was off most of the day, and the run was no different. Lots of woods and darkness made for relative comfort. Kept running with a few pit stops. Getting colder.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles easy. First 3 or so with Megan.
Wanted to get my 90 minutes in but my headlamp is dead and I needed to get home to make dinner and get prepped for the evening. Tutoring or working (or both) without two days "off" are wearing me out.
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| Kinvara 5 Black/White 2 Miles: 8.00 |
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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 |
| Off. I can't recall what this day was. I think I was asked to work, so I went in.
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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.
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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 |
| PM: 6 miles. Felt pretty terrible.
Tutoring in the morning and a long afternoon/night helping out at another store. I was nodding off standing up.
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| Saucony ISO Triumph 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Still feel lethargic and slightly dizzy after finishing as I did yesterday.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles, mostly moderate.
70 degrees and shirtless for a good stretch. Windy but very nice. That's probably it for suprise warm weather.
The last few day's I have been reading (or rather listering to) Shop Class As Soulcraft. I'ts a perfect time to read it for me. Thanks to Rob for the recommendation. It's right in my area of reading. I've been listening to it while driving to and from work and while cooking and doing dishes.
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| Saucony ISO Triumph 2 Miles: 12.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM/Evening: 12 miles moderate
I ran shirtless for a while yesterday. Today I had compression shorts, gloves, a hat, and a base layer (my typical winter outfit). Got some snow flurries. New headlamp seems to work well.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 1.00 | 0.00 | 12.00 |
| PM/Evening: 12 miles moderate with faster last mile in 6:09
Came upon a skunk, which thankfully kept its glands in check. Dark, cold, and very windy. The swans look like statues out in the lake with the spotlight on them in the dark.
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| Saucony ISO Triumph 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM/Evening: 12 miles.
Saw a numerous deer in the park. More than I have seen previously. Thankfully no skunks this time.
Probably not going to run a tukey trot again this year. I was thinking I was going to be in Maine but my work schedule squashed that. Then I thought Ann Arbor but I don't want Megan to have to get up early. I cannot find anything around here that looks worth my time. Might just do a 5k time trial at the park to see what happens.
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 1.00 | 0.00 | 12.00 |
| PM: 12 miles steady moderate with progression to theshold, averaged 6:37.
Did 10 miles from 7:05-6:00, then "the fence mile" exiting the park around 7:00 and then another mile at 6:36, which felt, if not easy easy, then at least fairly easy.
No turkey trot, no time trial. Thinking ahead to spring and how I can get in a buildup for a marathon or attempt a substantial half PR. I feel with work committments I won't be able to double like I usually do and I am sure I could run well off lower mileage but I am really not interested in testing that theory.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy.
Cold, dark, and rainy. Pleasant run though.
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| New Balance Zante Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles. Did some strides.
Happy Thanksgiving!
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate
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| Saucony ISO Triumph 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles easy
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| Kinvara 5 Black/White 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 2.00 | 0.00 | 12.00 |
| PM: 12 miles w/ 10-mile progression, averaged 6:37 overall
Progression ended up being 7:11-5:52. Cooled down 2 miles with some decent strides.
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| Saucony Fastwitch 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy |
| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles.
Very tired.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
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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 |
| Off. Took two naps.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate.
Felt better than the 48-hour funk I just emerged from.
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles.
Fairly certain I am going to training for my first ultra. It's a 33.5 mile race in western Michigan. It's flat, point-to-point, and on packed trail. I've been going back and forth for a while about racing plans and I don't have the time to do my typical marathon training (running twice a day most days) and with a workout day and some long long runs each I think I can get into decent shape.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles
Had a complete meltdown with a family whose dog was chasing me. It turned out to be a young dog, but I couldn't see with my headlamp. Dogs aren't allowed in that park. My throat is a bit sore from screaming and swearing. It's the only place here I feel comfortable running and any other place I have to drive to, which I don't have time to do. Felt like they were taking that away from me, and I got really angry. |
| Saucony ISO Triumph 2 Miles: 12.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles, averaged 7:03
4 up/2 down
10-mile tempo in 65:12 (6:31 pace)
Keep the effort above aerobic threshold so that the effort was "could push on for a few more miles." Mostly hung out in the mid- to low-6:30s with a faster mile at 6:14 on the end.
I'm not really sure what my approach should be for flat ultra training. Presumably similar to marathon training with longer long runs and slightly slower, but longer tempos. I'll also alternate in some progression runs like the ones I have been doing so I get into the LT zone.
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| New Balance Zante Miles: 16.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
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| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy to moderate.
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| Saucony ISO Triumph 2 Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles easy, averaged 7:36
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| Kinvara 5 Black/White 2 Miles: 16.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy
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| Nike Lunar Racer Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| PM: 10 miles.
Did a fast last mile in 5:36. I think my fastest Michiagn mile and probably my fastest since April or possibly May.
Dead tired from working very early and tutoring late.
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| Saucony ISO Triumph 2 Miles: 10.00 |
| |
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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 |
| PM: 4 miles easy
Ran in the snow and dark. Wasn't feeling it, so I just ran 4. Icy snow cutting into my eyes. The Yaktrax I have kind of suck. Screw shoes are much better but don't last if you run on dry pavement at all. I'm thinking of a pair of Katoolas.
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| Kinvara 5 Black/White 2 Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles 80 minutes on the treadmill.
+ very light core
Started at 8.0 and increased .2 every mile through the hour. Couldn't quite hold 10.0 and cut the pace back down for the last two minutes.
Signed up at Planet Fitness. I think it will work for my needs, and it's cheap enough that I don't feel guilty.
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| Nike Lunar Racer Miles: 11.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| PM: 8.6 miles on the treadmill in 60 minutes.
Waited on a tired for the car and didn't have time for any more so I ran more moderately than I might have otherwise.
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| Kinvara 5 Black/White 2 Miles: 8.60 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles on the treadmill in 76 minutes
Did a progression run of something like:
5' @ 7.5
15' @ 8.0
15' @ 8.5
15' @ 9.0
10' @ 9.5
16' @ 7.5
+ short core work session
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| Nike Lunar Racer Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles in 70 minutes on the treadmill, mostly easy with a mile at 10.0 at the top of the hour to boredom bust.
Not a great week. Mileage has been up and down. That's okay overall as I'm not needing to be as committed as I usually am but I still don't like it.
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| New Balance Zante Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles in 75' on the treadmill + 10' on the StairMaster
Did some hills: 10' up @ 1.0 them 8.0 @ 2.0, 3.0, 4.0, 3.0, 2.0. Strides after the hour.
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| Nike Lunar Racer Miles: 10.00 |
| |
|
| | 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 in 73:20 on the treadmill.
+ core
|
| New Balance Zante Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles on the treadmill in 2:10
First hour was fairly easy. I ran 8:30 pace for a while until my legs came around and did 9.0 from 50 minutes to the 2-hour mark (70 minutes total) after resetting the treadmill.
Officially my longest distance (but not time) on a treadmill. I hope I get some breaks in the weather because running for three to three and half hours on the treadmill will take some concentration.
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| Kinvara 5 Black/White 2 Miles: 18.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Worked early and went home for a long nap. Woke up testy and didn't feel like driving back to the gym.
| |
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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: Treadmill - 10.3 miles in 75 minutes. Did some strides.
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| New Balance Zante Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| PM: Treadmill - 9 miles. Pulled workout.
Woke up with a sore throat and cold.
Got through 5 miles of warmup. Got through 3 miles of a 60-minute tempo and could feel things going south and finished 4 miles. Did 35 minutes on the StairMaster.
+ core
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| Nike Lunar Racer Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feel lousy. Didn't get much sleep and none of it quality. Took a nap after work and decided running wasn't going to help. I usually just run, but I don't think you gain much.
Training is already looking too inconsistent for what I wanted to do for my first ultra (33.5 miles) in April. I think I'll do what I can and see what happens. I know I can complete the distance but of course that's not the only goal.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Still have a cold and feel run down.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles easy
The park is closed so outside running likely won't happen unless I drive somewhere. Blah. Nice to get some air. Still feeling sick but better.
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| Kinvara 5 Black/White 2 Miles: 4.50 |
| |
|
| | 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 were in Toledo and we were going to go to the park, but I got up late and put sme christmas magic in my coffee. We had a nice time at her parents'. A belated Merry Christmas to FRB. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM: Treadmill - 9.5 easy in 77:20ish Cold is still present but getting better. |
| New Balance Zante Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 1.40 |
| PM: 1.4 miles
I was excited to go to Paint Creek Today. I thought with all the rain and 50-degree temps with low fog that the trail would be clear. Thick, chunky ice. Didn't feel like slipping through a run and was too off mentally to go to the gym. Feeling pretty bi-polar with my runnining the last 6-8 months.
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| Saucony ISO Triumph 2 Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| PM: Treadmill - 12 miles in 88:20 w/ 2 miles @ 10 MPH
Happy blogiversary to me! 5 years. I appreciate all the advice in its various forms over the years. I like Strava but I consider this my training journal/diary of existential laments.
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: Treadmill - 12 miles in 1:32:something. 60' easy then 32' moderate Megan met me at a brewery down the street called Brown Iron Brewery. We don't go out much, but the food we've had here has been lackluster. This was excellent and I was pleased. We had burgers. I had some ridiculous thing topped with smoked pork, bacon, and a fried egg. Great selection of beers too. This area is growing on me. Slowly. |
| Saucony ISO Triumph 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles on the treadmill in 78:30. Did some strides.
Still have a cold that won't go away.
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| New Balance Zante Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM: 20 miles on the treadmill in 2:25-2:27 (I forgot the exact time)
Considerably lower mileage Thanh 2015 (about 700 miles worth) or 2013 and 2014, but I had a lot of zeros this summer. I'm doing a top 10 runs of 2016 and a brief reflection but that won't be for a day or two.
Happy New Year. Be safe and enjoy.
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| Nike Lunar Racer Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2906.56 | 167.38 | 139.00 | 32.31 | 3245.25 |
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| Saucony Ride 7 Miles: 136.30 | Saucony ISO Triumph Miles: 608.30 | Kinvara 5 White/Black Miles: 692.65 | New Balance Zante Miles: 415.70 | Kinvara 5 Black/White 2 Miles: 603.20 | Saucony Fastwitch 7 Miles: 229.35 | Yaktrax Miles: 14.90 | Mizuno Musha Miles: 29.25 | Nike Zoom Streak LT2 White/Orange Miles: 27.10 | Nike Zoom Streak LT2 Miles: 89.70 | Miles With Megan Miles: 45.50 | Saucony A6 Miles: 52.45 | Inov-8 Roclite 295 Miles: 19.80 | Newton (Marathon Workout) Miles: 19.50 | Saucony ISO Triumph 2 Miles: 211.40 | Nike Lunar Racer Miles: 70.50 |
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