| 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 | | 3154.84 | 146.70 | 197.36 | 21.59 | 3520.49 |
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| Altra The One Miles: 64.05 | Altra One V3 Miles: 541.15 | Miles With Megan Miles: 212.30 | Brooks Launch 3 Red Miles: 76.25 | Cross Training Minutes 2018 Miles: 4156.30 | Altra One 2.5 Miles: 566.45 | Nike Pegasus Miles: 30.25 | Altra Escalante Miles: 388.95 | Altra One 2.5 Black Miles: 511.85 | Specialized Diverge (Gravel Bike) Miles: 665.50 | Nike Zoom Streak LT2 White/Orange Miles: 111.50 | Altra One V3 Blue Miles: 187.10 | Altra One V3 Blue 2 Miles: 294.10 | Specialized Diverge Pro Miles: 330.00 | Saucony ISO Freedom Miles: 165.90 | Saucony ISO Freedom Black/Green Miles: 94.70 | Saucony Kinvara 5 Blue (Vault) Miles: 255.92 | Saucony Kinvara 5 Teal (Vault) Miles: 139.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles in 65' on the treadmill
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| Altra The One Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles in 70' on the treadmill |
| Altra The One Miles: 7.20 |
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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: 7.1 miles in 65' on the treadmill. First day of the winter semester. I have so few students I feel guilty about it. I also worry about class dynamics, but the grading is going to be LIGHT. |
| Altra The One Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles on the treadmill in 65'
Foot feels fine. However, it does NOT like running on flat ground even at the slowest of jogs even on gym mat surfaces. I can't quite figure that out since I can run hard on the treadmill with no issues (other than being insanely out of shape)
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| Altra The One Miles: 6.50 |
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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 in 70' on the treadmill
Did a series of inclines from 1.5-6% with the last few minutes between 6-7.5%
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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 in 60' on the treadmill
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| Altra The One Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles in 65' on the treadmill
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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 in 70' on the treadmill
Did 60' @ 3% incline, then 10' @ 4% incline
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| Altra The One Miles: 7.00 |
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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: 6.8 miles in 65' on the treadmill |
| Altra The One Miles: 6.80 |
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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 on the treadmill in 65'
Did a humbling 10' at moderate to uptempo effort
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| Altra The One Miles: 7.00 |
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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 in 42:30 on the treadmill
Felt terrible, so I walked at 15% @ 3.6 MPH for 20' with a few brief jogs around 10' pace at the same incline just to activate the glutes.
Foot is fine, but I am doing better some days with the treadmill than others. Today was not a good treadmill day and I left the gym quite frustrated. It was also in the 50s outside after it has been in the single digits for quite some time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Just wasn't feeling it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Ditto.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles, averaged 8:48
Ran outside for the first time since early December. About 18 degrees. It was packed snow in places and hard packed snow that turned to ice, particularly at the end of side roads. Ran around and did two laps at the park, which was actually open given that it's been plenty cold to make ice. People were playing hockey and ice fishing.
I've felt cooped up, so this was fantastic. Foot was fine. It has been fine, but I haven't wanted it to blow.
I ordered some Katoola Nanospikes to deal with the footing, which wasn't terrible but very dicey in places. More snow ahead.
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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, averaged 9:15
Slippery with the light snow on already covered areas. Wore my Yaxtrax, which are awful (threw them away when I got home). Couldn't really see what I was running on as the pedestrian infrastructure is terrible here. I narrowly avoided broken concrete with rebar sticking out.
Stabilizer muscles are very sore.
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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 |
| PM: 6.7 miles in 65' on the treadmill. HR 146.
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| Altra The One Miles: 6.70 |
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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, averaged 8:39. HR 154. Ran in my Katoola Nanospikes. They are a really nice product. I still slipped a little in the loose snow, but they are great on ice and do provide a good bit more traction on snow. They really stay put too. I had issues with my Yaktrax folding up on me. Foot feels fine. I assume the uneven ground with snow, grass, ruts, etc would set it off. It felt great to be outside even if I am having trouble creating safe routes (trying to venture out of the my safe space at the park) | |
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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 because I was lazy.
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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, averaged 8:32. HR 164.
Mostly enjoyable run. Tough to find places where I can run without getting too close to cars. Not the most ideal place to run. Still trying to figure out traffic rhythms as so on.
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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, average 8:11. HR 167.
Effort was pretty high but I just ran.
Nice out around 45 degrees. Ran to Bloomer Park and back. Caught sight of Mike Morgan doing his afternoon run. Haven't seen too many 2:14 guys in the wild.
Found the pedestrian infrastructure better, but lots of interruptions in paths and sidewalks, which drive me crazy more so for the lack of coordination than any actual trouble running on grass (in Philadelphia I'd often run on tar, concrete, dirt, cobble stone, trail in the same run).
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| Altra One V3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| PM: 3.25 miles on the treadmill in 35'. HR 149.
Just couldn't get myself together for more.
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| Altra The One Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| PM: 6.3 miles, averaged 9:30. HR 149.
Ran the first 4 with Megan. Upper 40s and damp. Nice run with Megan.
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| Miles With Megan Miles: 4.00 | Altra One V3 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| PM: 6.6 miles, averaged 9:01. HR 155.
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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, averaged 8:03. HR 160.
Warmed up 30', did 10' of tempo to bust the rust, 25' down
Managed 6:35 for the tempo, which wasn't a terrible start.
Lactate threshold of 7:23 detected (175 BPM).
The accuracy of this is of course suspect, but I like to have increasing signs of fitness in the absence of major fitness improvements. This is something that measuring heart rate is good for. I'm guessing if I did test it wouldn't be far off from that for 60.'
I turned 33 today. After a certain age you tend to think of time in terms of decades, so it is 10 years since I started teaching and according to my credit report 9 years for the average age of my accounts.
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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 being lazy.
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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 |
| PM: 6.7 miles, averaged 9:39. HR 143.
First 4 or so with Megan
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| Miles With Megan Miles: 4.10 | Altra One V3 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| PM: 11.1 miles, averaged 8:31. HR 162.
Ready to move to a place with better running options. Did a bit of suburban trail running in places.
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| Altra One V3 Miles: 11.10 |
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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. We went to Toledo last night for a basketball game and stayed at Megan's uncle's. I managed to not get out when we got back. Trying to get consistent, which really means running in the morning but I haven't been able to get out of bed. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| PM 4.6 miles, averaged 9:46. HR 148, Ran in the snow and in the dark (or part of it). My new watch had a dead battery and I am pretty sure I just charged it. Not really happy. Pretty grumpy when I got up from a nap. Didn't feel like running but I got out. I was not expecting snow. Katoolas are stilll working well for me. I am pleased with them. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| PM: 7.75 miles, averaged 9:23. HR 150.
Hip is a little sore.
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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, averaged 8:17. HR 162.
25' up, 15' tempo, 26' down
The tempo was a bit higher effort than the prescription, more like last week but maybe a tick higher. A little longer with the +5 minutes.
Averaged 6:36
Theshold of 7:26 detected at 177 BPM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| PM: 6.6 miles, averaged 9:45. HR 145. It was in the mid-twenties but the humidity was almost 60 and it felt very cold. Nice cold plod overall. I've been looking at houses on Zillow and I tried to calculate the square footage of houses as I went by. I ran in some of my regular shoes without a foot pad and my foot felt sort of funny. No numbness or pain, but I will go back to my Altras to be sure even though I hate running in the same shoes on more than one run at a time. |
| Brooks Launch 3 Red Miles: 6.60 |
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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 |
| Lunch: 6.8 miles, averaged 9:31. HR 153.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| PM: 6.6 miles, averaged 9:50. HR 146.
We got a little bit of snow. I wore my Katoolas so the traction was good but was content to just plod. 10:30 opening mile. My weight is way up, so I'm tracking it again.
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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 |
| PM: 6.4 miles, averaged 10:05. HR 145.
It was very slow going in the snow and slush even with the spikes on.
Having a rough time mentally still. Not sure what it is. I really think we need to move, but it will likely be another year before we can buy a house.
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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 |
| Night: 4 miles in 40' on the treadmill at 11:20. HR 139.
Left campus tired and took a nap. Didn't get too ambitious and thought I'd run after dinner (which I never end up doing). Fell into a deep funk and layer around between the chair and bed. Worked up some ambition and went to our gym.
About 36' in my hip went from sore to slightly painful and unbalanced. Had to stop. It's been many years since I've had to stop a run for pain. I'm hoping it's just the treadmill but I know there is an underlying issue (recurring for about 4 years). I'll work it out.
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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 hip didn't bother me walking around. I canceled meetings I had for the day and spent much of the day in bed. I planned to go to Planet Fitness to jump on the StairMaster as I think that will be doable and it's the best cardio equipment when you can't run on the treadmill. However, that didn't happen. I'll try tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: 65' easy to moderate to uptempo and then 5k effort on the StairMaster. HR 151.
Didn't run today but went to Planet Fitness and it was the thing to do. I jog at cross walks and parking lots for a few steps today and my hip felt fine. I likely will be sore tomorrow as this is easily the longest StairMaster session I have done. It's easily my favorite cross training.
Did a light session of captain's chair core stuff. Hip strangely (thankully) offering no complaints.
Feeling better today. Phew. That was rough for a bit.
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| Cross Training Minutes 2018 Miles: 65.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| PM: 15' on the treadmill + 65' on the StairMaster
Jogged on the treadmill but hip locked up. It hurts but the pain isn't searing. It's not right though. Not sure if it's the treadmill or not as I haven't run outside since the issue occurred. My balance is definitely different on the treadmill. Hit the StairMaster and things felt fine.
It's another injury, but I can exercise and that's why I got into this running business in the first place. I'll continue as I have and figure the issue out. It's not from nowhere, so I'm not frustrated.
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| Altra One V3 Miles: 1.50 | Cross Training Minutes 2018 Miles: 65.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM: 30' on the Arc Trainer (HR 118) + 60' walking @ 15% on the treadmill (HR 137)
I did about 8' of total jogging @ 15%
Did some captain's chair work
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| Cross Training Minutes 2018 Miles: 90.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM: 60' on walking and running on the treadmill. HR 140.
30' of walking @ 15% incline, 15' of running progression from 6.0-9.0 in 2' intervals, 15' of walking at 15%
Hip presented no issues, but I stopped at 15' just to be sure.
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| Altra One V3 Miles: 2.00 | Cross Training Minutes 2018 Miles: 45.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: 30' on the recumbent bike (HR 117) and 20' on the treadmill walking @ 15% incline (HR 136)
Couldn't get on a treadmill until almost the time Megan was ready to go. I will likley resume running tomorrow if I am feeling okay.
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| Cross Training Minutes 2018 Miles: 50.00 |
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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 on the treadmill in 60' (HR 153) + 15' StairMaster (HR 149)
Hip was pretty solid. No pain, but a bit of instability at times. Overall much better. Did some captain's chair work between activities.
RHR 47 according to my Garmin. I'll feel better when I am back in the lower 40s or under, but I imagine this is healthier than a good deal of Americans my age. Need to lose about 10 pounds too.
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| Altra One V3 Miles: 6.00 | Cross Training Minutes 2018 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| PM: 6.4 miles in 60'. HR 162.
Started a workout but pulled it. Too hard to gauge effort at this point in a hot gym. I finish out my 60' with some strides. I'm going to leave structured training until I can get into a solid patten of everyday running and get my mojo back.
Hip quite solid, even better than yesterday. Trying to line up a physical so I can get a PT referral to get some work done to fix the underlying issue.
RHR 44
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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: 7.3 very slow miles in 80' on the treadmill. HR 147.
This was so slow, but it felt like a very comfortable easy effort. Felt very good after mood wise.
RHR 50
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| | 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 in 80' on the treadmill. HR 157.
10' @ 5.5, 6.0, 6.5, 7.0, 7.5, then 5' @ 8.0 and 8.5, then 20' @ 6.0
7.5 felt like marathon effort. 8.5 was pushing deep threshhold to 5k.
Hip very solid to mostly normal. Felt good after. Just need to get the exercise level up enough to rebalance the chemicals in my brain.
We are on break, so I will likely put in some extra exercise minutes, probably just some easy crosstraining after 60'-80' of running.
RHR 47
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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 |
| PM: 7.5 miles in 82' on the treadmill. HR 137.
Yep. Just a tick under 11' pace.
Captain's chair and abductor machine after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles in 70' on the treadmill. HR 146. Did some long strides. Did a quick few sets on the hip machine. Felt good. Might try venturing outside tomorrow. | |
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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: 7.6 miles, averaged 8:31. HR 153.
Around 40 degrees with a good bit of snow melt the last few days. Worked on creating a new route.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| PM: 7.75 miles, averaged 8:39. HR 151.
Cold and rainy. Some deep puddles. Felt decent, quite good at the end. Finally putting together some routes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| PM 7.8 miles, averaged 8:18. HR 160. Easy to moderate to uptempo progression. Raining and windy. About 60 degrees though. | |
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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, averaged 9:21. HR 141. Did 6 x 30" strides in the second part of the run. Ran the first four with Megan. |
| Brooks Launch 3 Red Miles: 7.00 |
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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: 6.9 miles, averaged 9:27. HR 140
First 4 w/ Megan
We went to look at potential neighborhoods for a house. Some nice areas. Hillier and with more trees. I can't stand the houses in what was farmland about 40 years ago look.
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| Miles With Megan Miles: 4.00 | Altra One V3 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| PM: 5.7 miles, averaged 7:56. HR 163.
Short on time progression. Hard mile in 6:15 at 5 mile
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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 went to Toledo last night, got up late, and got home around dinner time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| PM: 8.3 miles, averaged 8:26. HR 158
70' with a pickup for 10' @ 50' in.
Windy. Was in bed a good portion of the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| PM: 7.75 miles, averaged 9:00. HR 146. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| PM: 7.8 miles, averaged 8:17. HR 162.
Easy to moderate to quite moderate. Beautiful afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| PM: 8.3 miles, averaged 8:25. HR 160.
Stridlek Workout (Stepping Stones Version) w/ 20' up/down
2 (6 x 40") w/ 4-5' jog between sets. One bonus stride because I can't count. Stride actually felt good. A solid start.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM: 4.2 miles in 45' on the treadmill. HR 121.
Did 10' light on the StairMaster (HR 111), captain's chair, and hip machine.
Was planning to go to the gym anyway but we got a surprise snow storm. Didn't need that!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| PM: 6.3 miles, averaged 8:41. HR 153.
We got some snow yesterday, but walks were mostly clear. Nice dose of sun.
Tweaked my knee a few minutes into the run. It straightened out, but I can feel it now once in a while. I'm sure it's fine.
Diet was terrible today. Got a lot of work to do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| PM: 9.2 miles, averaged 8:53. HR 146.
Did a pickup from 50-65', about moderate to marathon effort. First 4 miles with Megan.
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| Miles With Megan Miles: 4.00 | Altra One V3 Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles very slow in 70' on the treadmill. HR 137.
Went to the gym with Megan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM: 7.4 miles, averaged 8:41. HR 148.
PM: 3.7 miles, averaged 9:30. HR 141.
First double since probably November. First true AM run in who knows how long. Cold and sunny in the morning, and the run set me up for a good day. I forget how important running in the morning is.
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| Altra One V3 Miles: 11.10 |
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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: 8 miles, averaged 8:13. HR 157.
Easy to moderate to higher end aerobic effort. Feeling good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| PM: 10.8 miles, averaged 8:17. HR 151.
STRIDLEK WORKOUT
3 (6 x 40") w/ 4-5' jogs between sets and jogs back to starting line. 23' up/20' down
Overall average pace better than last week with another set and the stride paces were faster. Felt great on the warmup and solid throughout. Always a deceptive workout. It's never hard to complete, but it does wear you out in ways you wouldn't expect (I'm pretty sleep now at 9:30).
Good progress the last 7-10 days in making my way back.
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| Altra One V3 Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM: 4.2 miles slow in 45' on the treadmill. HR 135.
Captain's chair after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles, averaged 8:06. HR 159. Did a few strides.
Easy to moderate.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles in 65' on the treadmill. HR 153.
Started very slow finished fairly strong the last 5' (8.8-10.0 for the last part)
Captain's chair after. Megan did her long run. We signed up for Glass City Half last night. I'm going to do it as a workout for whatever is on the schedule that weekend. I'm definitely not in surprise 1:20 shape as I was last year. I always find it hard to do a race as a workout, though I've only tried twice.
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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, averaged 8:15. HR 153.
90' w/ 20' of pickup after 50'
Explored Bloomer Park for just a bit. It's basically 4 or so miles out, so didn't have much room to meander.
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| Altra One V3 Miles: 11.00 |
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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 |
| AM: 6.8 miles, averaged 9:36. HR 133.
PM: 3.7 miles, averaged 9:25. HR 135.
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| Altra One V3 Miles: 10.50 |
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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: 8 miles, averaged 8:09. HR 153.
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM: 10.9 miles, averaged 7:52. HR 157.
Fartlek of 21 x 1' on/off
Got up early (for me) and warmed up to Borden Park. It was cold and a bit windy. Workout went well, except I did an extra rep even with the workout programmed (forgot about the extra recovery between cooldown).
The 1ish-mile loop worked out okay. Good for marathon tempos and possibly mile repeats (when it's not busy).
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| Altra One V3 Miles: 10.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| PM: 4.6 miles, averaged 9:42. HR 136.
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| Altra One 2.5 Miles: 4.60 |
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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 |
| AM: 6.4 miles, averaged 8:34. HR 148. Did some strides.
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| Altra One 2.5 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles on the treadmill in 65'. HR 156.
It was way too nice to run inside, but I kept Megan company at the gym for her long run. I started at about 6MPH and finished the last few minutes from 9-10MPH.
Did captain's chair and hip machines after waiting for Megan to finish.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 3.10 | 0.00 | 10.20 |
| PM: 10.2 miles, averaged 8:02. HR 157.
20' Tempo @ HME
30' up/32' down
Averaged 6:25, so just a whisker over 5k. It was a little windy but very sunny and pleasant. Did not feel great or smooth during the tempo, but ran strong for current fitness levels. I didn't take splits, but I apparently ran a 6:11 mile in there as my watch gave me an award.
I ran this on a new tempo loop, which is dead flat and in a more upscale neighborhood than some of the other road loops I run.
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| Altra One V3 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| AM: 6.25 miles, averaged 9:54. HR 133.
PM: 4.1 miles, averaged 9:46. HR 132.
Took everything nice and slow. Right hamstring has a knot in it. This is the fourth day of lots of sun, and it has been great. Still colder, but it's not quite spring yet.
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| Altra One 2.5 Miles: 10.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.85 | 0.00 | 0.00 | 0.00 | 11.85 |
| AM: 7.75 miles, averaged 8:24. HR 151.
PM: 4.1 miles, averaged 10:07. HR 126.
Ran with Megan in the afternoon. She asked if I was going out again. I said not, unless you are running outside I will. Fairly windy on both runs.
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| Miles With Megan Miles: 4.10 | Nike Pegasus Miles: 7.75 | Altra One 2.5 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.50 | 2.50 | 12.00 |
| PM: 12 miles, averaged 7:54. HR 157.
Mixed Effort Minutes Workout
10' @ HME, 5' jog, 90" On/Off @ 5K effort
6:25 average for 10', at 5:50-6:00 for most of the 90" with some in the 5:40s and the last one around 5:30
30' Up/20' down
Effort was probably slightly too deep even if I didn't bury myself. The legs want what the heart and lungs can't currently handle.
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| Altra One V3 Miles: 12.00 |
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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 |
| AM: 4.3 miles, averaged 9:39. HR 133.
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| Altra One 2.5 Miles: 4.30 |
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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 |
| Lunch: 8 miles, averaged 8:04. HR 153.
Did 5 x 20" strides.
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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 |
| Lunch: 8.2 miles, averaged 7:55. HR 158.
Easy to quite moderate. Some mid-7s in there. Probably just under marathon effort. Feeling good. Getting stronger. Much much work to be done, but I think I am excited about training again.
PM: 3 miles walking @ 15%. HR 108.
Did some weights after in an effort to get this oversized frame stronger.
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| Cross Training Minutes 2018 Miles: 52.00 | Altra One 2.5 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 2.00 | 0.00 | 13.00 |
| Lunch/PM: 13 miles, averaged 7:53. HR 156.
Aerobic Builder (6 Miles)
30' up/30' down. Workout was 40', but I was close to 6 miles, so I just finished up. Barely managed sub-7, but had a good progression with the last two miles in 6:36 and 6:27.
Splits: 7:16, 7:15, 7:04, 6:53, 6:36, 6:27
Low 7s are definitely between high moderate and marathon effort. Lots of work to do.
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| Altra One V3 Miles: 13.00 |
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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 |
| AM: 6.6 miles, averaged 9:50. HR 129. PM: 4 miles, averaged 9:38. HR 129. |
| Brooks Launch 3 Red Miles: 4.00 | Altra One 2.5 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM/Lunch: 8 miles, averaged 8:00. HR 155.
PM: 2 miles on the treadmill to warm up for weights. HR 143.
Did various back, shoulder, bicep, and tricep machines
I was drawn for the Beach to Beacon lottery. I have missed the last two years, so I'm happy to go back. I managed to stay up the Thursday night before I needed to sign up and had a few beers. I forgot to set my alarm and didn't realize until lunch time I goofed. I'd like to run a substantial PR, but I'd be happy just being a heck lot fitter than I am.
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| Altra One V3 Miles: 2.00 | Altra One 2.5 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 1.20 | 3.30 | 14.00 |
| PM: 14 miles, averaged 7:52. HR 150.
Mixed Effort Minutes Workout
30' up/22' down. 8' @ HME, 5' jog, 10 x 2' on/off
First 3 reps at 10k effort, last 7 @ 5k. My watch put cool downs after every recovery, which is pretty dumb for a smart watch. So I did 11 reps. The second one was a bit over 2 minutes and I spend a couple minutes more jogging to figure out the issue. I ended up lapping the cool downs, which only added 1-2 seconds of recovery. I felt strong at the end. Got some decent mileage for the day.
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| Altra One V3 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles, averaged 9:53. HR 127.
Light rain. Nice plod.
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| Altra One 2.5 Miles: 4.50 |
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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 |
| Noon: 8 miles, averaged 8:06. HR 152. Did some strides.
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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 |
| Lunch: 8.4 miles, averaged 7:41. HR 157.
Kept the pace fairly steady easy to moderate.
PM: 15' on the StairMaster to warm up for weights.
Did captain's chair, biceps, triceps, shoulders, back, some deep core. Most of the soreness from Tuesday is finally gone.
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| Cross Training Minutes 2018 Miles: 15.00 | Altra One 2.5 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 4.00 | 2.00 | 0.00 | 13.20 |
| Noon: 13.2 miles, averaged 7:38. HR 160.
6-Mile Aerobic Builder
6:55, 6:52, 6:45, 6:44, 6:38, 6:29 (about 6:43 average). HR 172.
30' up/30' down
Same workout as last week. Warmed up a bit faster, fast miles were faster, cool down was slower. My legs felt kind of dead as I progressed through the workout. Not sure if it was running to hard to finish yesterday's run or doing the StairMaster to warm up for weights, or just general fatigue. I think this is about 15-18 seconds faster than last week. I'll be happy when I cut off another 30 seconds or so. All in time.
Happy Easter!
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| Altra One V3 Miles: 13.20 |
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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, averaged 9:15. HR 135.
Skipped my morning run. Should have got out as I didn't sleep well with the extra sleep. Had a good afternoon nap, as I felt exhausted. Yesterday wore me out. Legs felt fine, just tired.
Had a not inconsiderable amount of leftover ham.
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| Altra One 2.5 Miles: 7.00 |
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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: 8.4 miles, averaged 7:44. HR 155.
PM: 4 miles, averaged 9:44. HR 132.
Rainy and cold this afternoon. Took it slow but felt sluggish anyway.
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| Nike Pegasus Miles: 8.40 | Altra One 2.5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| PM: 8.3 miles, averaged 7:48. HR 156.
It was extremely windy and snow was blowing albeit not accumulating.
I went to my first phyical in some time today at 3:00. I fasted, which wasn't as bad as I thought. Blood pressure was 110/72 and my EKG showed a heart rate of 40, which of course immediately set the doctor off. She still isn't sure about the data on the print out so she sent me to a cardiologist.
I wish I had all of my numbers from my fitness checkup at Purdue from fall 2013. I know my resting HR was 37 and my weight was 171, but I can't remember my other numbers. I do recall my good cholesterol was beyond the measurable range on the machine.
I also asked her for a physical therapy referal for my hip/psoas, which has been tight for several years. It is long overdue to be released, which will hopefully help with flexibility, efficiency, and injury prevention.
I ran immediately after the visit and actually felt decent and had a solid finish to the run. I had a few snacks and asked Megan to pick up some Buddy's pizza as I didn't feel like cooking.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 3.75 | 1.25 | 12.70 |
| PM: 12.7 miles, averaged 7:56. HR 154.
Fartlek: 8 x 3'(1')1'(3')
Recoveries were 1 minute after 3' (at 10-mile effort) and 3 minutes after the 1 minute (at 5k effort). I worked into a bit as the warmup was only 2 miles, when I typically need at least 30 minutes (3+ to 3.75 miles, sometimes more than 30' and more than 4 miles) and I didn't want to get burned, which is fairly common with the 10 rep version of this workout. It's harder than it might appear on paper, especially if you try to blast the 1' efforts.
Probably my best workout since I have started to build back up since around mid to late February. I don't think I am too far off from where I was in late November of this fall when I just started to get to the point where I could start to get to the point of getting in shape again.
Fairly cold, and a little wind. Better than yesterday's foolishness. Maybe some light snow into early next week. Bleck!
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| Altra One 2.5 Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| AM: 4.6 miles, averaged 9:51. HR 132.
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| Altra One 2.5 Miles: 4.60 |
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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 |
| PM: 8.5 miles, averaged 7:37. HR 157.
Steady easy to fairly moderate.
A woman collapsed on the sidewalk and she didn't get up, so I ran over to help her. I asked if she was okay, sat her up, then pulled her up. A couple came over and asked her about her blood sugar, which was the apparent problem. They took her to get something to eat.
PM2: 60' walking @ 15% incline on the treadmill. Did weight and core after (captain's chair and core machine). Megan did her long run. I watched a bit of an MLS soccer match |
| Altra One V3 Miles: 8.50 | Cross Training Minutes 2018 Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 5.00 | 1.00 | 0.00 | 13.30 |
| Noonish: 13.3 miles, averaged 7:32. HR 155.
40' Aerobic Builder
6:47, 6:42, 6:36, 6:33, 6:35, 6:22 (6:35 Avg. HR 169)
30' up/30' down. Covered just over 6 miles (6.07). About 8-9 seconds faster than last week and kept it below 170 avg HR. Felt pretty good. Legs started to stop firing in the last mile. Left leg does that sometimes. Could have run 5-10 seconds faster on the last mile I think. I feel less wiped out throughout the afternoon than last week.
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| Altra One 2.5 Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM: 6.7 miles, averaged 9:39. HR 127.
PM: 4 miles, averaged 9:23. HR 127.
It needs to stop snowing even if it is just flurries.
Pre-bed: AIS glutes and hamstrings
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| Altra One V3 Miles: 6.70 | Altra One 2.5 Miles: 4.00 |
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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 |
| AM: 8.2 miles, averaged 7:54. HR 150.
PM: 4 miles, averaged 9:09. HR 133.
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| Altra One V3 Miles: 8.20 | Altra One 2.5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 1.75 | 0.00 | 10.00 |
| PM: 10 miles, averaged 7:23. HR 162.
20 x 1' on/off
20' warmup, 2 mile cool down, which was a bit too fast at 7:20ish and 6:50ish, but I just felt like spinning the wheels as I felt decent after the workout. The weather felt very nice, if a bit windy (about 53 degrees with a bit of sun. During the workout I felt smooth and fast, even if the paces didn't end up reflecting that. |
| Altra One 2.5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM: 4.5 miles, averaged 10:05. HR 130.
Ran a little bit on the kiddie trails around Spencer Park. I cannot get the correct direction on these and the arrows aren't much help as I cannot tell if the blues are all the same color or some slightly different shade. Colors plus words would make for more universal usability.
Gave a tree company a pretty wide berth by running on the lawn of an apartment complex and still almost got tagged by flying tree debris.
"Debris" is a weird word.
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| Altra One 2.5 Miles: 4.50 |
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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: 8 miles, averaged 8:05. HR 152. Did some strides.
Felt sluggish in the legs, which isn't bad considering I have felt pretty darn good lately. Strides felt good.
First run in the Escalantes, which I like quite well. Should be better for faster running than my other Altras. I paid pretty much full price, which I wasn't happy about. I have become the guy who won't buy them until they are online for $50 or under, as I did with my other new pair.
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| Altra Escalante Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Noon Thirty: 8.6 miles, averaged 7:33. HR 158.
Drove to campus so I could run a few hills. Still only managed 500 feet, but that's about 50%-70% of what a typical week looks like for this area. It was rainining, cold, and very windy at times, but I had an absolute blast.
Did a campus loop (which really isn't fully loop shaped) and did a loop using the library hill that ended up being 1.25 miles total and I did 3 of those with a 4th library hill climb before going back down to the car. It was nice to run some varying terrain.
I'll try to do this once every week or two weeks I think.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 5.00 | 1.00 | 0.00 | 13.40 |
| PM: 13.4 miles, averaged 7:29. HR 156.
40' Aerobic Builder
6:46, 6:39, 6:34, 6:32, 6:33, 6:22 (6:35 avg)
Pretty much the same exact splits as last week but slightly higher effort (~172 HR), as the conditions were some of the worst cold weather conditions I have had in if not ever, then at least in a long time. 33 degrees and raining, which left a good bit of unfirm ice, water, and slush. It was slippery, but workable and mostly an issue on the turns. I was going to run in a pair of screw shoe flats, but I couldn't find the other shoe and my Nano Spikes haven't been tested for faster running.
Weight slowly dropping. Down about 1.4 average or so this week from last week.
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| Altra Escalante Miles: 13.40 |
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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 |
| AM: 6.6 miles, averaged 9:49. HR 131.
PM: 4 miles, averaged 9:20. HR 128.
It was great to see that Desi Linden won Boston today. I would love to have seen Shalane win, but Desi never gets any credit and she's a fine example of smart running in a marathon.
Most people I followed had pretty rough days, but one guy ran a sensible race and still put up a good performance, running 2:45, when his PR is 2:44. He had an incredible buildup (likely capable of running faster than 2:40). I was once faster than him and he's an example that I can still run fast if I get my self back into things.
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| Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 6.60 |
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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 |
| AM: 8 miles, averaged 7:52. HR 150.
It needs to stop wintering.
PM: 4 miles, averaged 9:05. HR 135.
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| Altra One V3 Miles: 8.20 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.20 | 0.00 | 9.20 |
| PM: 9.2 miles, averaged 7:40. HR 158.
20' Tempo
6:25, 6:18, 6:08 (6:02 for just over 1'): 6:16 Average
3 up, 3 down. Weather was actually not bad. Felt pretty good overall. The last 4-5 minutes were quite tough. I didn't realize I had picked up the pace as much as I did. HR 178 for the 20', so a pretty hard effort. Workout called for 10-mile effort, which was about right for the first 7-9 minutes. I had to collect myself for 1-2 minutes before cooling down.
Late: AIS glute and hamstring
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| Altra Escalante Miles: 9.20 |
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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 |
| Lunch: 4.6 miles, averaged 9:44. HR 130.
PM: 3 miles with Megan, averaged 10:19. HR 124.
We just did a short run so Megan could break in her shoes.
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| Miles With Megan Miles: 3.00 | Altra One V3 Miles: 3.00 | Altra One 2.5 Miles: 4.60 |
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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: 8.1 miles, averaged 8:26. HR 161. Did some strides. I drove to Stony Creek and ran on the trails. It took me a little bit to find the single track, but once I did I really had fun. I haven't run any decent trails since leaving Philadelphia. I kept the effort very moderate. I fell once, but escaped with only minor scrapes. I saw several groups of deer. They clearly are used to people being around. The $59 I spent for my combo pass will definitely be worth it, even for this park. The city of Rochester Hills wants $70 for a pass that basically covers two parks, which is ridiculous. My pass gets me into 12 or 13 Metro parks and all the county parks. Megan has a state pass, so we need to do some exploring this summer. | |
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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, averaged 9:18. HR 139.
Ran the first 3 with Megan. We are running Glass City Half tomorrow. Just a moderate run for me. I'll likely run with the 1:35 pace group and maybe work up to the 1:30 group, but I'm not interested in racing a disappointing time only to be banged up for several days when I have training to do. If I had to run all out I think 1:24-1:25 is probably my current fitness.
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| Miles With Megan Miles: 3.00 | Altra One 2.5 Miles: 7.50 |
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|
| | Race: |
Glass City Half Marathon (13.109 Miles) 01:27:51, Place overall: 50, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 9.00 | 1.10 | 0.00 | 15.70 |
| AM: Glass City Half Marathon in 1:27:51 as a progressive workout. HR 162.
Megan wanted to run Glass City again this year, which I was not keen on but figured I would need to do my weekend workout anyway. Decided not to run it all out as I knew I would run a disappointing time (I ran 1:20 last year off only a few weeks of consistent training). I figured I would run it as a moderately paced run and maybe pick it up toward the end. I decided to run with the 1:35 pace group to start.
I got annoyed with the pace group as it seemed to yo-yo, so I just ran my own effort and didn't take splits or pay a ton of attention to time. I picked the effort up to moderate to marathon effort from miles 4-9 then picked it up to steady state and started picking A LOT of people off. The last kilometer I picked up the pace to make some strong passes, particularly in the last third of a mile to put a long kick on the last runner I could get. Ran hard once I hit the stadium just because that's what you do.
Short warm up (1 mile) and cool down (1.6 miles) I checked my splits on Strava after. I guess 6:10 on the last mile. I was close.
Splits: 7:13, 7:03, 7:03, 6:48, 6:48, 6:48, 6:39, 6:41, 6:34, 6:20, 6:30, 6:26, 6:08, 5:38 (partial)
The course has a few more small hills this year due to course changes to avoide construction.
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| Altra Escalante Miles: 15.70 |
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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: 6.6 miles, averaged 9:54. HR 134.
Slow recovery. Legs were a bit heavy but felt very good overall, which means I ran the right effort yesterday. I did not want to spend 4-5 days getting the soreness out of my legs as I did last year. It was around 65 when I got out. Very nice weather.
PM: 4 miles, averaged 9:28. HR 145.
Breathing felt very labored for some reason. Felt like an air quality warning, but there wasn't one. HR confirmed what the breathing suggested.
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| Altra One 2.5 Miles: 6.60 | Altra One 2.5 Black Miles: 4.00 |
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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 |
| Lunch: 8 miles, averaged 8:06. HR 157.
Felt a little rough. Warmish out. Better the sun I got than the rain called for
PM: 4 miles, averaged 9:39. HR 136.
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| Brooks Launch 3 Red Miles: 8.00 | Altra One 2.5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 3.00 | 1.70 | 12.00 |
| PM: 12 miles, averaged 7:49. HR 161.
20' Tempo + 10 x 1' On/Off
I was tempted to wait another day, but then just went with it. Warmed up 30 minutes with a few strides. I avoided the geese who have just hatched goslings in the last day or so. It was a little windy, but cooler than yesterday. I started slow and then worked my way down. I thought for sure I was slowing down in the last mile, but I was speeding up considerably. I got into the wind and the ever so slight grade change and died with 30 seconds to go. I collected myself and did my 5' jog and went into the last part of the workout. First 5 were at 10k effort and the last 5 were at 5k effort (more or less)
Splits: 6:27, 6:20, 6:09, 6:13 for the partial, 6:18 average
The 1' were roughly 5:40-5:58. Cooled down just over 2 miles. This was a fiarly difficult workout. About the same effort as last week, but with more tired legs plus the bonus part of the session.
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| Altra Escalante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles, averaged 9:55. HR 133.
First few with Megan. Beautiful weather.
I've done some thinking and planning over the last few days and I'm ready to return to serious racing. I'm running Beach to Beacon in August, Detroit International Half in October, and the Houston Marathon in January. The schedule basically gives me 12 weeks between races to do 10k training, half training, and marathon training (actually maybe 13 weeks for that). I've never taken such an approach, but I think it's the right one particularly since it will take me all summer and fall to get into serious PR potential shape. I'm very excited. I'm 33 and started running late. Other than incidentals there's no reason I don't have some years ahead of me.
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| Miles With Megan Miles: 3.20 | Altra One 2.5 Black Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| PM: 7.8 miles, averaged 8:24. HR 151. Did some strides.
Took it easy, but breathing felt somewhat labored. Might be the spring flora.
Late: AIS glute and hamstring
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| Altra One 2.5 Miles: 7.80 |
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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, averaged 7:26. HR 159.
Drove out to Stony Creek. Rather than doing the loop I did an out and back because I wanted to make the run a bit harder and I still cannot figure out which direction is the harder way. I felt pretty blah the first two miles, but I was suprised to see low 7s after 4 miles as my legs didn't feel like they were moving that fast. My breathing was fairly moderate to uptempo, which the HR confirmed.
It was a bit cold, but that just meant the path wasn't at all busy.
Late: AIS, hip routine, and push-ups
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| Altra One 2.5 Black Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 2.00 | 4.00 | 0.00 | 13.70 |
| PM: 13.7 miles, averaged 7:18. HR 164.
40' Aerobic Builder
Splits: 6:38, 6:38, 6:28, 6:33, 6:34, 6:29 (6:34 average)
Drove to Stony Creek again today. Beautiful weather and a good number of people out. Warmed up 30 minutes and went into the workout which was fairly hilly. The effort was a touch high and I found it difficult to find rhythm, probably because of all the rollers, false flats, and downs. I struggled the last two miles as my legs were feeling dead. Cooled down 30 minutes.
Felt pretty tired after. Warmed up a bit too fast and the effort was a touch too high. Significant GI distress after I got home and throughout the evening.
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| Altra Escalante Miles: 13.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles, averaged 8:59. HR 146.
We had our end-of-year conference, so I didn't have time to run. We went out for happy hour beers. I was tempted to skip my run but it was around 70 degrees, dry, and very sunny.
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| Altra One 2.5 Miles: 7.20 |
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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 |
| Noon: 8 miles, averaged 8:25. HR 152.
PM: 4.2 miles, averaged 9:59. HR 136.
Perfect weather. It was around 75-80 when I went out at lunch and dry (20% humidity, which is a real gift in these parts). Ran with Megan in the evening. I made hanger steak tacos and margaritas for dinner.
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| Miles With Megan Miles: 4.20 | Altra One V3 Miles: 8.00 | Altra One 2.5 Black Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 2.75 | 0.00 | 6.00 |
| PM: 6 miles, averaged 7:50. HR 162. Blown workout. It was dry but 84 degrees and even though I tried to run the right effort I just couldn't do it. Session called for 20' tempo, 5' jog, 10 x 1' on/off, 5' jog, 6 x 30"/1'. I got through just over 18' and my legs were going. Aerobically I was working but the legs were a problem. I jogged for 5 minutes or so and decided not to continue. I ended up walking home as I started to feel really spent. Not too upset as I should have moved it to tomorrow. Lots of time to get workouts in. I need to be smart this summer and just do them on the treadmill when necessary. I doubt we will have the mild summer we had last year. |
| Brooks Launch 3 Red Miles: 6.00 |
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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, averaged 9:14. HR 140.
Did some push-ups after.
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| Altra One 2.5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles, averaged 8:57. HR 142. Did some strides. Ran the first few with Megan. |
| Miles With Megan Miles: 3.60 | Altra One 2.5 Black Miles: 7.20 |
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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, averaged 8:12. HR 168. I kind of overdid it at a department party last night. Running today was very rough. My breathing was extremely elevated, as was my heart rate. Running around town was a zoo and cars were not paying attention. Worst run in years, but the weather was perfect. I do think that some of the pollen is making my breathing difficult. I can feel it even on extremely easy runs. Night: AIS and push-ups |
| Altra One 2.5 Miles: 8.00 |
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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 |
| PM: 6.7 miles, averaged 8:01. HR 158. Another blown workout. Felt like I could barely breathe on the warmup. Wheezing and rasping. Should have just headed home as I knew the workout wasn't going to work. I got about 1.5 miles in and just gave up. |
| Altra Escalante Miles: 6.70 |
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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 |
| Lunch: 7.3 miles, averaged 8:52. HR 146, PM: 4 miles, averaged 8:44. HR 147. Weather was perfect today. Breathing still elevated, but felt better. I bought a gravel bike today. I'm beyond excited. I rode BMX bikes when I was younger and into college and I had a mountain bike in college and barely used it. I wanted something for roads as well as the packed dirt around here, so this was the perfect option. My plan is mostly to stay away from cars as the infrastructure for bikes here is worse than running (running is a bit more flexible). |
| Altra One 2.5 Miles: 7.30 | Altra One 2.5 Black Miles: 4.00 |
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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 |
| AM: 7.8 miles, averaged 8:21. HR 154.
Beautiful day out again. Breathing a bit labored still but didn't push it. Things are in full bloom.
PM: 4 miles with Megan, averaged 10:00. HR 132.
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 4.00 | Altra Escalante Miles: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 4.60 | 0.50 | 12.00 |
| Lunch: 12 miles, averaged 8:10. HR 167.
20' Tempo, 5' Jog, 10 x 1' On/Off, 5' Jog, 6 x 30"(1')
I was a bit gunshy after two blown workouts, so I turned off even my autolap and ran truly by feel for the tempo, which worked fine. It was slow overall, but the effort was right (last 10' HR was 180 or above). First 10' were 6:47 pace, next 5' were 6:33, next 5' were 6:22. I decided to do part of the workout on a ~2-mile loop next to the park and do the faster stuff in the park on the dirt.
1' efforts were around 10k effort to 5k effort on the last ones. The 30" were a good bit faster. I was pretty spent as the workout spanned the 70 degree range and though dry still is kicking my butt. I was mostly happy to stick with it and finish the workout.
I started reading Stephen King's On Writing in an effort to get back into reading and not be an educated idiot who doesn't read.
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| Altra One 2.5 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| PM: 4.8 miles, averaged 9:25. HR 143.
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| Altra One 2.5 Black Miles: 4.80 |
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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, averaged 8:09. HR 154. Did some strides.
45 degrees and light rain. It felt good. Did some push-ups after.
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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: 7.1 miles, averaged 9:14. HR 141. First few with Megan. Still slow after that but picked it up the last 8 minutes or so. Finally hit 1000 for the year. Historically, the 1000-mile mark looks like this for me: First full year of running was 2011, and even though I tracked my mileage it would take too much pre-blog digging. 2012: June 24 2013: April 3 2014: April 9 2015: April 4 (the year I ran just under 4000 miles) 2016: April 1 2017: May 8 2018: May 12 |
| Miles With Megan Miles: 3.25 | Altra One 2.5 Black Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 6.00 | 0.00 | 13.50 |
| Noon: 13.5 miles, averaged 7:52. HR 166.
6-Mile Aerobic Builder
It was slow (6:47 average) and I was very tired at the end and slightly gassed. It wasn't too warm, but everything over 50 degrees during a workout feels warm to me. I turned off my auto lap so as to have no feedback during the workout other than pure effort. I was barely moving for most of the cool down.
4 up/3.5 down
Still struggling a bit (just don't feel at all fast or strong and even slow running is sometimes difficult and not effortless), which is frustrating. I don't expect the paces to drop after a few workouts, but rebuilding has been really hard. I am, however, really enjoying my running and looking forward to getting out every day (and sometimes twice).
The good news is that I am down 5-6 pounds from when I started getting back into a groove in February. Currently at my "minimally acceptable year-round" weight.
Night: AIS, hip routine, and push-ups
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| Altra One 2.5 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM: 6.7 miles, averaged 9:38. HR 141. PM: 4.2 miles, averaged 8:54. HR 157. Was a little anxious this afternoon and it was warmer. HR up a bit. |
| Brooks Launch 3 Red Miles: 4.20 | Altra One 2.5 Black Miles: 6.70 |
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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 |
| Lunch: 8.4 miles, averaged 7:46. HR 158.
Felt quite good.
PM: 4 miles, averaged 10:15. HR 130.
Ran with Megan. Air clear out. Very comfortable.
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 4.00 | Altra Escalante Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 5.00 | 0.00 | 12.40 |
| Lunch: 12.4 miles, averaged 7:57. HR 161.
10' tempo + 15 x 1' on/off + 10 x 30"
2 up/2 down
It was starting to get warm, but I felt the strongest I have felt in a couple weeks. I had quite a fan club at the park, asking me how fast I was running and how far. Tempo was 6:25 pace, 1' intervals were around 6:00 pace, and 30" were 5:40-5:15. I finished the 30" intervals quite strong. 3' jog after the tempo, 5' jog after the 1' intervals.
I started the Stand last night. I used to have a lot of Stephen King, but I thinned out my library. Not sure why that was where I cut. What else would you read over a long break (or during retirement)?
I officially broke my 80-day run streak from 2013 in Indiana. I was doing much higher mileage, but sometimes a day comes up when getting a run in is difficult or you just need a day, particularly in heavy marathon training. Those muti-year run streaks are truly impressive.
Still waiting for my bike to come in. Very anxious. It feels like the pure joy of Christmas when Christmas is still fun when you are a kid
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| Altra One 2.5 Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| AM: 5.2 miles, averaged 10:04. HR 133. PM: 4 miles, averaged 10:14. HR 124. Ran with Megan in the afternoon. Took it very slow today and just enjoyed the weather. |
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 5.20 |
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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 |
| Lunch: 8.1 miles, averaged 8:01. HR 152. Did some strides.
Night: AIS and light hip routine. Push-ups.
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| Altra Escalante Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 3.00 | 3.00 | 0.00 | 15.10 |
| Noon: 15.1 miles, averaged 7:55. HR 160.
6-mile Aerobic Builder + 6 x 45" Strides
Warmed up 4 miles. It wasn't too warm but it was quite humid. Decided to work into things and it work very well. I felt quite strong throughout. I decided to take splits from the auto lap, keeping in mind they might be slow and just pay attention to effort. I ended up with a pretty solid cutdown, running 6:53, 6:43, 6:34, 6:30, 6:29, 6:17. I jogged for 6 minutes and did 6 x 45" strides with equal jog back. Cooled down 3 miles.
I feel like I turned a corner this week. I feel like and am out of that slight slump I had in the weeks following Glass City |
| Altra One 2.5 Miles: 15.10 |
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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 |
| PM: 6.7 miles, averaged 9:46. HR 134.
Late: AIS, hip routine, and push-ups
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| Altra One 2.5 Black Miles: 6.70 |
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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 |
| AM: 8.2 miles, averaged 7:58. HR 154.
Finished strong on my morning run.
PM: 4 miles, averaged 9:40. HR 134.
Cool and rainy. Nice actually.
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| Altra One 2.5 Miles: 8.20 | Altra One 2.5 Black Miles: 4.00 |
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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 |
| AM: 8.2 miles, averaged 7:55. HR 160.
Sluggish. Picked it up a good deal at the end into the 6:40 range, which was a bit out of the zone.
PM: 4 miles, averaged 9:53. HR 132.
Ran with Megan
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| Miles With Megan Miles: 4.00 | Brooks Launch 3 Red Miles: 8.20 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 4.60 | 0.00 | 9.00 |
| AM: 9 miles, averaged 7:57. HR 165.
10 x 3' w/ 30" Recoveries
Warmed up 2 miles with strides on a beautiful morning with full sunshine. This was a very tough workout even though the overall paces weren't fast or much faster than parts of my tempo last weekend, but the effort was tough and I really had to focus, particularly on the last 3. Cooled down 2 miles.
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| Altra One 2.5 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Noon: 4.6 miles, averaged 9:52. HR 145.
PM: 42' ride. HR 129.
Finally got my bike in. It was a beautiful day, so I went out for a short break in ride. I've never use clipless pedals, so I am learning but getting it. Other than testing the bike, I have never been on a drop bar bike (other than my sister's old ten speed, which was cut short when I smashed my jewels). It was a great day for weather and it felt very freeing to be out on the bike. I loved bikes growing up. It brought me a lot of joy in my life. Not sure why I got away from it.
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| Cross Training Minutes 2018 Miles: 41.00 | Altra One 2.5 Black Miles: 4.60 | Specialized Diverge (Gravel Bike) Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM: 7.6 miles, averaged 8:29. HR 155. Did some strides.
PM: 51' ride. HR 123.
Evening: 3.3 miles + a short walk with Megan. It's her birthday day. 3.3 miles, averaged 10:14. HR 133
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| Miles With Megan Miles: 3.30 | Cross Training Minutes 2018 Miles: 51.00 | Altra One 2.5 Miles: 7.60 | Altra One 2.5 Black Miles: 3.30 | Specialized Diverge (Gravel Bike) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| AM: 7.2 miles, averaged 9:03. HR 143.
Ran on Spencer Park trails to look for cadence sensor I lost off my bike yesterday. No luck. Megan and I are headed to the western part of the state (Holland/Saugatuck area).
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| Altra Escalante Miles: 7.20 |
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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, averaged 8:04. HR 157.
Hot. I felt great though. Progressed from 8:50 to 6:50.
Megan and I had a great time in Saugatuck today. We went on a paddle boat on Lake Michigan. We had a good brunch and a beer here and there.
I'm tentatively thinking about some gravel races next spring after my marathon to mix things up a bit. On the running front, I decided last night Houston would cost too much and be too much of a headache with travel, so I am going to shoot for Carmel, which is just outside of Indianapolis. It is on a Saturday, as races in Indiana tend to be, which works better for travel. This changes the plans a bit, but it gives me enough time to get in really good shape (I think 22 or 23 weeks from the Detroit half in October). I'm pretty excited about future race plans and mixing it up with cycling when it makes sense to.
Night: AIS, hip routine, push-ups
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| Altra One 2.5 Miles: 8.00 |
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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 |
| AM: 8 miles, averaged 8:28. HR 149. PM: 4 miles, averaged 10:21. HR 124. Ran with Megan at Paint Creek. It was about 92, but the dry air, breeze, and shade of the trail made it quite pleasant. Not sure why I don't drive here more often. It's a nice trail. I will likely bike it to explore its side offerings tomorrow or Wednesday. |
| Miles With Megan Miles: 4.00 | Altra One V3 Miles: 4.00 | Altra One 2.5 Black Miles: 8.00 |
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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 |
| AM: 8.2 miles, averaged 7:56. HR 151.
Felt very good after the turn around, hitting low 7s and a 6:40 to finish, which didn't feel to hard. Ran in the shade of the Paint Creek Trail again. Will likely do my workout there tomorrow to avoid most of the suffering.
PM: 4 miles, averaged 10:31. HR 127.
Ran with Megan. It was hot.
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 8.20 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.84 | 0.00 | 4.76 | 0.00 | 10.60 |
| AM: 10.6 miles, averaged 7:34. HR 159.
30' Broken Tempo
Not sure what else to call this workout. It starts at 10' and decsends by 2' each interval down to 2'. Recovery jogs were 3'. Ran by effort, trying to drop the pace each interval. I nailed it. Paces are starting to get back down there, but plenty of work to do. Pleased with the effort and outcome today. It was 81 degrees when I finished with humidity in the upper 60% range and lower 60 range for the dew point. Not terrible, but not ideal. I felt very strong on this workout. It helps to run in a straight line and keeping your head and eyes forward.
10' @ 6:34, 8' @ 6:24, 6' @ 6:11, 4' @ 5:59, 2' @ 5:46 (6:18 avg)
2.2 up/2.3 down
PM: 24-mile ride. HR 125. I had a blast. Hills are hard on a bike though.
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| Nike Zoom Streak LT2 White/Orange Miles: 10.60 | Cross Training Minutes 2018 Miles: 106.50 | Specialized Diverge (Gravel Bike) Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| AM: 4.7 miles, averaged 9:39. HR 134. PM: 4 miles with Megan, averaged 10:29. HR 124. |
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 4.70 | Altra One 2.5 Black Miles: 4.00 |
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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: 8 miles, averaged 8:17. HR 156. Did some strides.
PM: 39.5-mile ride. HR 145.
I drove to Rochester and did a short ride from the Clinton River Trail to get to the Brewery then set out using my Wahoo and a turn-by-turn navigation from a GPX one of the bike shop guys gave me. Worked perfectly. It started pouring in Rochester, but it subsided after a little while. Once I got passed Stony Creek High School, it was almost all dirt and gravel roads. Michigan is very rural in places, as rural as some of the really rural places in Maine. This is my longest ride so far. I had an absolute blast, though I will likely be a bit sore in the morning. Beautiful area once you get out of the suburban mess. I will likely start doing the Thursday evening rides with the slower group from the bike shop. They ride about what I did today. Will likely work into it and try to keep up with the first group in the fall. |
| Cross Training Minutes 2018 Miles: 153.00 | Altra One 2.5 Miles: 8.00 | Specialized Diverge (Gravel Bike) Miles: 39.50 |
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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: 6.8 miles, averaged 9:34. HR 132.
Ran the first few with Megan. Legs were pretty knackered from the long ride yesterday. They woke up as I got going.
Night: AIS, light hip routine, and push-ups
|
| Miles With Megan Miles: 3.25 | Altra One 2.5 Black Miles: 6.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 6.00 | 0.00 | 0.00 | 15.50 |
| Noon: 15.5 miles, averaged 7:43. HR 156.
40' Aerobic Builder + 6 x 45" Strides
We caught some cooler air, so I figure I might be able to run a good deal faster than I have been running (close to my pace for the broken tempo on Wednesday). It was quite humid, but in the mid-60s, so it felt nice. Felt quite strong and the pace was decent and the heart rate solid. I jogged 5-6 minutes back to Spencer Park for the long strides.
Splits: 6:31, 6:29, 6:19, 6:23, 6:18, 6:21, 6:15 (for .26 miles)
Averaged 6:23 (HR 171)
30' up/30' down
|
| Altra One 2.5 Miles: 15.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Lunch: 6.6 miles, averaged 9:54. HR 131.
PM: 4.2 miles, averaged 9:38. HR 133.
Weather was very fall like. Should be cool for a strong workout on Wednesday.
Had my first PT appointment in an effort to get my psoas loosened and strengthened. It's only been four years.
Dropped my bike off at the shop to fix the brakes as they have settled in. I thought the front wheel was catching a bit. Want it to be ready for Thursday evening's ride with the group.
|
| Altra One V3 Miles: 4.20 | Altra One 2.5 Black Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Lunch: 8.4 miles, averaged 7:44. HR 156.
PM: 5 miles with Megan, averaged 10:18. HR 128.
Fall-like air still hanging around.
Night: PT stretches, AIS, and push-ups
|
| Brooks Launch 3 Red Miles: 8.40 | Altra One 2.5 Black Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 7.05 | 0.00 | 13.50 |
| Lunch: 13.5 miles, averaged 8:07. HR 156.
8 x 5'
The weather was ideal for this one. Cool, dry, and breezy. Warmed up 3 miles with strides. I was able to concentrate on the intervals as I covered about .80-.83 and the park loop is just over a mile. I thought of the workout as "short mile repeats." It worked well. I figured 10-mile effort would equate to around 6:10-6:15 for current fitness and the weather and I ended up averaging 6:12. The recovery jogs were slow 3'. Typically I just move my feet and call it good. If the recoveries happen to be fast, fine. If not, just keep moving forward and focus on hitting the efforts for the intervals. Jogged a 2-mile cool down.
Went to physical therapy and did a bunch of stretching, lunges, and the like. We are trying to align my hips. I believe we are making progress. Did 8' on some recumbent machine they have.
PM: 18.4-mile ride at Stony Creek on the roads. HR 138. Need to lower the pressure on the tires. Way too high for gravel I have learned.
|
| Cross Training Minutes 2018 Miles: 62.00 | Altra One 2.5 Miles: 13.50 | Specialized Diverge (Gravel Bike) Miles: 18.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Lunch: 4.2 miles extremely slow, averaged 10:57. HR 124.
Might be the slowest two miles I have run since I started running. Knew I needed to take it easy after yesterday's workout plus riding in the afternoon, which was fairly short but also knew I was riding with the group this afternoon.
PM: 37.3-mile ride. HR 149.
Had a blast with the group. Hung back a bit as I have never ridden with a group and only have 100 miles on a bike of this type and it has been a good number of years since I have ridden of any type. Got more comfortable as I went along. Learning etiquette and bike skills and so forth. A little anxious and nervous at first, but then settled in and chatted with some guys. Felt like I could have picked it up a good deal at the in the second half, but there will be time for that. Right at 17 MPH for mostly dirt/gravel roads with a fair amount of climbing (hills are so hard on a bike!). Had beers and a light bite after. Good times. Talked poor Megan's ear off when I got home as I was pleasantly energized from the ride. I will be tired tomorrow.
Night: Various PT stetching and exercises.
|
| Cross Training Minutes 2018 Miles: 133.00 | Specialized Diverge (Gravel Bike) Miles: 37.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles, averaged 9:02. HR 142. Did some strides.
Ran the first few with Megan. Felt pretty good after riding yesterday. Saddle sore, but I expected that.
Went to physical therapy in the afternoon. Things are going well. Most of the area is loosened up. Primarily working on strengthening it.
Anthony Bourdain committed suicide. Sad. Megan and I have watched his show for years. I need to pick up some of his writing.
|
| Miles With Megan Miles: 3.25 | Altra One 2.5 Miles: 7.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Lunch: 7.9 miles, averaged 8:14. HR 141.
Night: AIS and push-ups
|
| Altra One 2.5 Black Miles: 7.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 5.00 | 1.25 | 0.00 | 15.50 |
| PM: 15.5 miles, averaged 7:55. HR 155.
40' Aerobic Builder + 6 x 45" Strides
Warmed up 30' and did the workout on the roads next to the park loop to avoid people/kids/geese. Felt a little sluggish and lacking in turnover during the workout, but the overall pace was right around what I did last week. Just couldn't get the legs to really ride and that made breathing harder. I am sure it is from the extra exercise with biking.
Splits: 6:34, 6:27, 6:21, 6:22, 6:17, 6:19, 6:22 (for the partial)
I kind of died a bit on the last minute or so. The weather was cool but humid and I felt kind of strange when I got up (like I didn't want to get out of bed as some strange dreams but me in a weird state). I shuffled back to the park and did 6 x 45" strides and then cooled down for 30'.
|
| Altra Escalante Miles: 15.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM: 6.6 miles, averaged 9:58. HR 130
PM: 4.5 miles, averaged 9:35. HR 141.
Went to physical therapy between the two runs. I think the doctor said I might be able to do the rest of the work on my own after Friday. Just need to do strengthening exercises. I was thinking it would be another couple of weeks (and hundreds of dollars). The issue as near as I can tell began with my hip flexor injury in October 2013. Should not have let the issue go as long as it did, but it never kept me from running and it never hurt while running.
After reading Rob's post I did a 1' push-up test. I got 43.
|
| Altra One 2.5 Miles: 6.60 | Altra One 2.5 Black Miles: 4.40 |
| |
|
| | 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, averaged 8:07. HR 151.
PM: 4 miles with Megan, averaged 10:17. HR 129.
Night: PT stretching and exercises, AIS, and push-ups
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 8.00 | Altra One 2.5 Black Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 3.40 | 10.00 |
| AM: 10 miles, averaged 8:01. HR 160.
20 x 1’ On/Off
Weather was a little less comfortable than it has been, but still not bad. 80 degrees. 68 dew point, 66% humidity. Warmed up 2.3 miles with some strides. Felt decent throughout. Workout was intended to be less taxing than previous weeks but still be a workout. Paces were from 6:10-5:25. I’m about 6 lbs lighter than when I last did this workout in April. Cooled down 2.3.
Went to physical therapy in the early afternoon. Last session on Friday.
PM: 20.6-mile easy ride at Paint Creek. HR 124.
|
| Cross Training Minutes 2018 Miles: 85.00 | Specialized Diverge (Gravel Bike) Miles: 20.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Lunch: 6.2 miles, averaged 9:34.
Rode 6.2 miles to the vet’s for Oliver’s food. Made more sense than driving.
PM: 37-mile ride with KLM boys. HR 151.
A little warmer and windier this week. Fun time.
|
| Cross Training Minutes 2018 Miles: 239.00 | Altra One 2.5 Black Miles: 6.20 | Specialized Diverge (Gravel Bike) Miles: 43.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| AM: 7.3 miles, averaged 8:54. HR 139.
Sluggish from last night’s ride but I expected that. Great weather. I was going to run again but decided I’ve had plenty of exercise.
Had my last PT appointment. Hip feels fantastic.
|
| Altra One 2.5 Miles: 7.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Lunch: 8.1 miles, averaged 8:01. HR 152.
PM: 4 miles w/ Megan, averaged 10:18. HR 127.
Night: AIS, PT work, and pushups
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 8.10 | Altra Escalante Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 7.20 | 0.00 | 0.00 | 14.00 |
| Lunch: 14 miles.
50' @ Aerobic Threshold + 4 x 45" Strides
I went to the gym as it was already climbing into the 80s when I was ready to run. I had planned on going anyway. I warmed up 2 miles, but I was supposed to do 30'. I somehow got confused. Workout called for 50' @ aerobic threshold, so I figured just a click or two down from the aerobic builders I have been doing. I figured in decent conditions 6:40s would feel quite comfortable given for the faster efforts I have been averaging low-6:40s. 6:40 was too hard on treadmill, so I backed off a bit (averaged 6:56). My goal was to keep my HR under 170 for almost the entire run and keep the average around 165-168 (averaged 166). I felt a little rough at times, but I think I am not used to have to concentrate on the treadmill. I got through feeling strong, but my feet were slipping on the belt from all the sweat. Switched treadmills to complete the workout. Cooled down 3.3 miles.
Deviated from my typical lunch and demolished a Pot Belly sub after as it was almost 2:00PM and I hadn't eaten anything.
|
| Altra Escalante Miles: 14.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM: 6.3 miles, averaged 10:17. HR 137.
Pretty nasty out.
PM: 4 miles w/ Megan, averaged 10:32. HR 123.
We got a nice sun shower. It was a relief as the low was 77 degrees last night and we lost power. Yep. Sleeping was not fun. Glad I had a few beers. I sat in my car, charged my phone, and read in the AC. Power came back around 2:00PM
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 6.30 | Altra One 2.5 Black Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| AM: 8 miles, averaged 8:16. HR 145.
Rode over to River Bends to do some low key single track riding. I stopped at the skatepark because I have never see it even though I have been to the park a few times. It's a decent park. Made me wish I had a BMX bike to see if I could break my old man butt.
PM1: 13.3-mile ride. HR 124.
Got to use my brakes a bit as well as to get the rear wheel to slide around a bit to learn how the bike rides in different conditions. I only banged my arm on one tree. Read for a bit outside and then went for a shakeout run.
PM: 4.7 miles, averaged 8:32. HR 145.
|
| Nike Pegasus Miles: 8.00 | Altra One 2.5 Miles: 4.70 | Specialized Diverge (Gravel Bike) Miles: 13.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.73 | 0.00 | 6.57 | 0.00 | 12.30 |
| PM: 12.3 miles, averaged 7:34. HR 159.
4 x 10' w/ 3' Recoveries
Waited until the afternoon/early evening for this one. The weather was cool (just around 70) and fairly dry. Warmed up 2.7 with strides and decided to do them on the roads to avoid kids at the park even though it wasn't that busy. I figured for my 3k loop I would likley be able to run the interval and jog the recovery and start in almost the same place. Worked perfectly.
The workout ended up being a good bit faster than I thought I could run. I thought 6:15ish would be good given that I think I averaged 6:12 for the 8 x 5' workout two weeks ago. I think this as a small breakthrough on the way back to getting in shape.
Splits: 6:06, 6:03, 6:06, 6:06 (HR averaged 173 overall)
I paced very well, only sneaking a peak at my pace accidentally as I toggle to the correct screen and then toward the last 90 seconds of the last rep to make sure I wasn't dying. Tried to make it faster, but I likely started too slow to make sure I made it through. Cooled down 2 miles.
|
| Nike Zoom Streak LT2 White/Orange Miles: 12.30 |
| |
|
| | 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, averaged 10:31. HR 131.
PM: 4 miles, averaged 9:59. HR 128.
Was going to go for a ride but my chain was running rough. I’m not sure what I’m doing with cleaning and greasing. My speed sensor is also wacky and defective. One thing about running, it’s relatively cheap and maintenance free. Wahoo customer service was excellent and they should send me a new sensor. Glad they talked me out of a Garmin. They wouldn’t be so accommodating.
No Thursday night ride as the guys were doing a solstice ride. I was going to go solo but I decided to go tomorrow but it’s going to be rainy and we are heading out early for the weekend.
Happy 4th Anniversary to Megan.
Night: PT routine
|
| Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Lunch: 8.4 miles, averaged 7:45. HR 150. Did some strides.
AIS, PT routine, and pushups after lunch
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| Altra One 2.5 Black Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles, averaged 7:17. HR 157.
Ran on the University of Toledo Trail. Run was easy to moderate and then uptempo. Last 3 miles were in the 6:40s. Not bad after two beers at Megan’s parents. We were out late for Megan’s high school reunion last night. We had fun. Maybe a bit too much fun for me.
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| Altra One 2.5 Miles: 9.00 |
| |
|
| | 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, averaged 8:13. HR 140.
We got back from Toledo. We had a great time. Skipped my long run due to time. This will allow me to reset my schedule so that my Thursday night rides aren’t on a recovery day.
Feeling pretty tired the last few days.
|
| Altra One 2.5 Black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| Lunch: 7.6 miles, averaged 8:31. HR 139.
PM: 4 miles, averaged 9:11. HR 131.
Night: AIS, PT routine, and push-ups
|
| Altra One 2.5 Miles: 7.60 | Altra One 2.5 Black Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 4.50 | 11.00 |
| Lunch: 11 miles, averaged 7:56. HR 160.
20 x 1’ On/Off + 10 x 30" On/Off
Warmed up 2 miles, during which a car slowed down behind me, which I ignored and then they said something partially audible. I ignored it, then got ticked, and tried to follow them. I only got in a few strides as it threw me completely off. The park was crawling with kids, but they were mostly away from the path. Weather was decent (70s, fairly dry). There was no extra recovery after the 1' effort and the 30" efforts stung a little. 5:50-5:35 for the 1's and 5:40-5:17 on the 30"s. Felt pretty good overall. 2.2 down.
PM: 20.1-mile ride. HR 127.
Easy spin on the Clinton River Trail. I had only been on the trail for running and only then short and infrequent. It is a mix of dirt, limestone, recycled tar, and tar. It is rough as you get out in the less wealthy cities, but it's a nice path overall. Great for a gravel bike. Lots of intersections. Raced a woodchuck to start things out. Lots of people, but wider than Paint Creek, so room to navigate. Had a great time.
|
| Cross Training Minutes 2018 Miles: 83.00 | Specialized Diverge (Gravel Bike) Miles: 20.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Noon: 5 miles, averaged 10:04. HR 132.
Finally getting some rain. Humid though.
PM: 4.2 miles, averaged 10:01. HR 129.
Light rain again. Very few people at the park. Heaven.
Night: AIS, PT routine, and pushups. Did A 1' time trial. 47. A bit better than a week or so ago. Haven't been doing them enough.
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| Altra One 2.5 Miles: 5.00 | Altra One 2.5 Black Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch: 8 miles, averaged 8:14. HR 160. Did some strides.
Heart rate a bit elevated. It was somewhat warm, and my energy was up and down. Lost 5lbs of water weight and it wasn't humid.
Went to the cardiologist to have her look at an abnormal EKG from my physical in April. They did another EKG, and she didn't seem too concerned but she wanted to make sure. The issue is often seen in athletes and it is caused by, at times, lactic acid buildup or low electrolytes. Sounds about right. So I am hooked up to a 24-hour heart rate monitor, the experience of which is a cross between (what I imagine) a colostomy bag and house arrest ankle bracelet feels like. I was mostly ticked I had to miss my Thursday night ride with the guys and I couldn't replace that with a shakeout run because I have a Sony Walkman strapped to my shorts. It comes off at 3:00 tomorrow, which messes up a morning run and the possibility of running in the morning and doing the ride solo in the afternoon. But I guess when it is your ticker you just suck it up and check possibilities of the list |
| Altra Escalante Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| PM: 6.8 miles, averaged 9:30. HR 141.
First few with Megan. Hot. Our AC is struggling to keep up. Hotter tomorrow. The nasty humidity and dew point haven’t settled in.
Fluids consumed today. 2 bottles of Pedialyte and 2 more refills with 2 Nuun tablets each. About 4 liters plus some water and Gatorade earlier. Barely needing to use the restroom. Hydration this time of year is a part-time job. Will do my long run workout on the treadmill tomorrow. Low of 75 tonight and high of 98 tomorrow.
Late: PT routine
|
| Miles With Megan Miles: 3.25 | Altra One 2.5 Miles: 6.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 8.20 | 0.00 | 0.00 | 15.10 |
| PM: 15.1 miles on the treadmill
60' @ Aerobic Threshold + 4 x 45" Strides
The dew point was 75 and almost 90 when I got ready to run in the late morning. No thanks. It was still plenty warm in the gym. Warmed up 30' minutes, taking in some fluids as I was already sweating a decent amount. I ran by HR, which works well for me on the treadmill as I tend to run slower than I can outside in decent conditions. Was only able to run 8.2 miles (about 7:20 pace), but I got in a good effort and felt strong. HR averaged 167.
Jogged 5' very easy and peeled off my shirt to change into a dry one. I'm sure the gym people weren't thrilled but it helped me out a good deal. Did 4 x 45" pace at 10 MPH or a bit faster and cooled down 20'. Felt good. I have moved my weekender to Saturday as it is better during the semester and it allows me to move my midweek workout back to accommodate my Thursday night ride. |
| Altra Escalante Miles: 15.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch: 6 miles, averaged 10:50. HR 133.
Ran very slow in the heat for smart recovery.
PM: 37.6-mile ride. HR 153.
Started from Paint Creek and did portions of the Thursday night ride. When I got to the Proving Grounds (Ford test track I think) it poured and the sky was very dark and it was windy. I worried about hail and lightening but it was okay. The dirt was muddy (so was I, the bike likewise). Had a good time. Not optimal for recovery but it’s hard to do the cycling I want with my running schedule. Just need to monitor fatigue levels and not go too hard.
|
| Cross Training Minutes 2018 Miles: 139.00 | Altra One 2.5 Black Miles: 6.00 | Specialized Diverge (Gravel Bike) Miles: 37.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Lunch: 7.3 miles, averaged 8:51. HR 143.
PM: 4.3 miles, averaged 9:50. HR 130.
Felt a little rough on the lunch run. Slight bonk. Low on calories I think. A bit humid. Drier air pulled through this afternoon. Felt much better this afternoon. It’s still 80 in our apartment.
|
| Altra One 2.5 Miles: 7.30 | Altra One 2.5 Black Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Lunch: 8 miles, averaged 7:41. HR 154.
4-Mile Tempo in 24:46 (6:11/12 Avg)
Drier air moved in but it was still fairly warm (86 degrees). Warmed up 2 miles with strides. Ran completely by effort and Easter egged my splits to great results. I’m getting back to my old running self now.
Splits: 6:15, 6:14, 6:10, 6:07 (HR 169.5)
The last .75 were tough. Collected myself a bit then cooled down 2 miles. A short workout overall, but I also find true tempos some of the hardest workouts mentally. I prefer to break them into 10-15’ or 2-2.5 miles. Always feels great to nail them though.
|
| Nike Zoom Streak LT2 White/Orange Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch: 5 miles, averaged 10:29. HR 139.
Hot.
PM: 5 miles, averaged 10:00. HR 139.
Ditto. 83 degrees inside. Happy 4th!
Night: AIS, PT Routine
|
| Altra One 2.5 Miles: 5.00 | Altra One 2.5 Black Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Lunch: 7.1 miles, averaged 9:10. HR 148. Did some strides.
Hot and high dew point. Was about 80 degrees sleeping. I’m tired of it. Complex supposed to look at AC.
PM: 37.2-mile ride. HR 162.
Hot ride. We were supposed to get thunderstorms but they held off. We did a combined group ride so the pace was solid (18MPH over dirt and hills). We were momentarily halted by two loose cows. Hard effort, but enjoyed it. The guys are helping me learn, which I appreciate.
|
| Cross Training Minutes 2018 Miles: 124.00 | Altra Escalante Miles: 7.10 | Specialized Diverge (Gravel Bike) Miles: 37.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| Lunch: 7.6 miles, averaged 8:36. HR 141.
Relief in the air. Low 70s, very dry, and breezy.
PM: 4 miles w/ Megan, averaged 10:20. HR 122.
Very pleasant. Humidity at a rare 27%.
Night: AIS, PT routine, and push ups (did 43 in 1'. Too lax on the lately, but it has been so hot inside)
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 7.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 8.80 | 0.00 | 0.00 | 16.20 |
| Lunch: 16.2 miles, averaged 7:47. HR 160.
60’ Aerobic Threshold Run + 6 x 20” Strides
Went to Stony Creek to get some hillier running in. Full sun, dry, not too hot. Warmed up 30’. I put my auto lap and hit pretty much 6:50s and 6:40s. It was windy as it alway is off the water. Averaged 6:48, which I was okay with. I never felt great but I fought through. Jogged about 6’ and got some fluids (shorts had some serious salt stains) and did strides (supposed to be 45” but I couldn’t bring myself to do the long ones. Shuffled 20’ down.
Splits: 6:58, 6:50, 6:40, 6:42, 6:48, 6:45, 6:47, 6:58, 6:42 (for .8)
Pleased I toughed it out. The last 5’ were a little tough. The uphills at the end killed me.
|
| Altra Escalante Miles: 16.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| PM: 6.4 miles, averaged 10:05. HR 128.
First few with Megan. We went to see friends in Ohio last night and got back early in the afternoon.
Late: AIS, PT routine, and push ups
|
| Altra One 2.5 Black Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Lunch: 7.2 miles, averaged 9:05. HR 139.
PM: 5 miles, averaged 9:51. HR 136.
Had a good time and great conversation with Jeff Shadley.
|
| Altra One 2.5 Miles: 5.00 | Altra Escalante Miles: 7.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 3.87 | 1.24 | 14.46 |
| Noon: 10.4 miles, averaged 7:53. HR 161.
Cutdown Effort Workout
2 miles up
16' @ 10M effort (6:20 pace), 5' jog
8' @ 10k effort (5:59 pace), 4' jog
4' @ 5k effort (5:45 pace), 3' jog
2' @ 3k effort (5:33 pace), 2' jog
1' @ mile effort (5:08 pace)
2 mile cool down
First substantial time at sub-6 paces in about a year or so. Good workout. Started somewhat conservatively, but went pretty hard once I got rolling. Warm but extremely dry.
PM: 4 miles w/ Megan, averaged 10:25. HR 126ish? (Error first mile)
Megan wanted to run at Paint Creek. Wasn’t planning to run, but couldn’t pass that up.
|
| Miles With Megan Miles: 4.00 | Nike Zoom Streak LT2 White/Orange Miles: 10.40 |
| |
| |
| | 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, averaged 9:54. HR 136.
Day off tomorrow from running. First day since the end of February. 137 days. I’ll still do the Thursday ride, but this should freshen my step for the 5k, my first all-out race since Broad Street May 2015.
|
| Altra One 2.5 Black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lunch: 7.5-mile ride. Got my hair cut.
PM: 37.2-mile ride. HR 151.
Good Thursday night ride. Felt good to have a day of from running even though I would prefer to have gone out.
|
| Cross Training Minutes 2018 Miles: 164.00 | Specialized Diverge (Gravel Bike) Miles: 44.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Lunch: 6.4 miles, averaged 9:31. HR 136.
First few with Megan. Did 6 x 20” strides to get ready for Sunday. They were quite fast and I felt very strong. Starting to get my old self back.
Megan and I are at a Def Leppard and Journey concert (special appearance from the Pretenders). Megan loves Def Leppard and we thought they had already played but saw a commercial earlier this week and I looked up tickets and said, “Let’s go.”
It’s pretty much the whitest thing in Detroit right now for sure.
|
| Miles With Megan Miles: 3.25 | Altra One 2.5 Black Miles: 6.40 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Noon: 4.1 miles, averaged 9:31. HR 136.
First Michigan race since moving here almost two years ago in the morning.
|
| Altra One 2.5 Miles: 4.10 |
| |
|
| | Race: |
Pure Detroit 5k (3.2 Miles) 00:18:29, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 3.20 | 11.90 |
| AM: Pure Detroit 5k in 18:29. HR 184 (for race)
2.5 up/2 down. This was my first all-out race since Broad Street 2016. I have done two races (both Glass City Half). One was about 95% effort (or rather about 100% effort after 4 miles). This was my first Michigan race since we moved 2 years ago. Three things: it was hot, I won, and I am happy to be racing again
I was soaking wet warming up. I did some short strides and lined up, eyeing up the people who were likely to beat me. Got out in maybe 10th, but I could tell it was typical local race super heroes. By perhaps a half mile or so, I was in second and the young guy I pegged to win was about 50 meters out. I started to gain on him into the first mile. It felt fast but the effort was good. I didn't want to pass him as I figured he would crush me. At the same time, I didn't want to get in a kicking contest. I pulled ahead sooner than planned, some time before the 2-mile mark (around 1.5-1.8 I think). He seemed to wave me by as I rode his shoulder. At one water stop I think he grabbed a cup (didn't bother to ctually look) and I put a few steps on him. I told myself to push even if it meant puking or locking up. After a while I couldn't hear breathing or footsteps, so I tried to keep up the effort but with no racing (and thus race grit) it was hard. I managed a fairly strong finish. Miles 2, 3, and the partial had my heart rate soaring. I felt like I ran as hard as I could.
5:43 (176), 5:47 (185), 5:57 (189), 5:20 pace for partial (189)
Megan and I had a nice brunch in Midtown Detroit, which really is not as bad as everyone thinks. Getting to know the city a bit.
PM: 4.2 miles, averaged 10:29. HR 133. Hot and nasty
|
| Nike Zoom Streak LT2 White/Orange Miles: 5.70 | Altra One 2.5 Black Miles: 4.20 |
| |
| |
| | 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, averaged 10:47. HR 129.
Did a few pullups.
Some soreness, but not bad at all. Figured a very hard effort might really shock the muscles. It’s a down week, so likely no doubles but hopefully I’ll get in at least 3 rides.
Night: AIS and pushups. 1' time trial of 58. Improvement.
|
| Altra Escalante Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM1: 48.6-mile ride. HR 156.
Went the length of the Macomb Orchard Trail to Richmond and back. It’s a very nice paved trail. Toward the end I was bonking. I didn’t eat a big enough lunch and only ate a Kind Bar during the ride. I was pretty spent at the end and while getting gas my quads started to really hurt. I think both were cramping. So, I drank two sodas, had a small bag of sea salt and vinegar chips (Kettle Brand, the objectively best chip), and a bag of beef jerky and headed home. I texted Megan to say I wasn’t going to run, but she was still home when I got back, so....
PM2: 4 miles w/ Megan, averaged 10:12. HR 154.
My legs felt okay. Standing on concrete all day and trying to run is worse. HR was quite elevated. I drank and obscene amount of Gatorade.
|
| Cross Training Minutes 2018 Miles: 160.00 | Specialized Diverge (Gravel Bike) Miles: 48.60 | Altra One V3 Blue Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 7.6 miles, averaged 8:37. HR 144.
Night: AIS, PT routine, and pushups
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| Altra One V3 Blue 2 Miles: 7.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch: 8 miles, averaged 8:14. HR 155. Did some strides.
PM: 37.2-mile ride. HR 146.
Thursday night ride with the guys. Great weather. Felt pretty good, stronger at the end. Hills are still hard but I’m getting stronger. Felt pretty comfortable overall.
|
| Cross Training Minutes 2018 Miles: 131.00 | Altra One 2.5 Black Miles: 8.00 | Specialized Diverge (Gravel Bike) Miles: 37.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles, averaged 8:24. HR 142.
First few with Megan. Picked it up from there to low7s and just under. Two weeks to Beach to Beacon.
Night: AIS, PT routine, and pushups
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| Miles With Megan Miles: 3.20 | Altra One V3 Blue Miles: 7.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.82 | 8.58 | 0.00 | 0.00 | 16.40 |
| PM: 16.4 miles, averaged 7:51. HR 161.
60’ Aerobic Threshold Tempo + 6 x 45” Strides
Weather was light rain and 70. Drove to Stony Creek High School to do the Hanson Brooks 16-mile loop, which is actually a good chunk of the Thursday night gravel ride.
The roads were a mess in places. I slipped, squished, slid. The hills, though nothing like out west, were challenging, especially where it was like thick sand. I averaged about sub-7 but most splits where 6:57-6:42. I had some low 7s on the back half as there were some real grinders. I’ve lost all hill strength because everything I run is so flat. I tied up the last 3’ or so, but did my 5’ jog and then the 45” strides, which felt good.
30’ up/20’ down
Waiting for the pace to come down on these, which they will.
|
| Altra One V3 Blue 2 Miles: 16.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Lunch: 6.2 miles, averaged 10:31. HR 131.
HR monitor off first two miles. Cool, light rain. Mostly empty park.
PM: 4 miles, averaged 9:59. HR 130.
HR monitor off again for a bit.
Evening: AIS, PT Routine, and pushups
|
| Altra One 2.5 Black Miles: 6.20 | Altra Escalante Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunch: 8 miles, averaged 8:16. HR 148.
Drove to Stony Creek to run. Felt sluggish.
PM: 4 miles w/ Megan, averaged 10:25. HR 121.
Legs felt better. We had a nice run.
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 4.00 | Altra One V3 Blue Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 2.30 | 0.00 | 11.90 |
| Lunch: 7.8 miles, averaged 8:15. HR 161.
4K @ 10K Effort + 10 x 1’ On/Off (Blow Up)
5k warmup with strides. Felt okay, but after 8’ it got really hard. I tried to gut it out but tied up. I laid in bed all morning and felt off, so I was worried about the workout. I couldn’t concentrate and pulled it around 3.8K. I tried to collect myself for the 1’, but got through 4 and called it.
I managed 6:08 pace for 14:33.
I’ve had some good workouts lately, even surprising ones. I think the higher humidity hurt and the lack of focus. I think this could have been 2 x 2K with fairly short recovery (2’). Even at my fittest I don’t do more than a few mile repeats at 10k effort (usually half marathon cutting down to as fast as 5k).
PM: 4.1 miles, averaged 9:47. HR 137.
|
| Nike Zoom Streak LT2 White/Orange Miles: 7.90 | Altra Escalante Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| PM: 6.2 miles on the treadmill. HR 126.
Did 15’ very easy in the elliptical after. HR 109.
Wanted a change of venue, so I went to the gym. Listened to a gravel bike podcast, “The Gravel Ride.”
I’m a chunk of the way through book 5 of The Dark Tower. I didn’t mark the start of it on the blog, but I think I started sometime in early to mid-June. I read the 4.5 book published in 2012 too. I’m not sure I’ll finish before school, but shouldn’t need more than the month of September.
Late: AIS and pushups. 57 in 1'. Looking to break that 60 mark.
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| Cross Training Minutes 2018 Miles: 15.00 | Altra One V3 Blue Miles: 6.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| AM: 8 miles, averaged 8:13. HR 152. Did some strides.
Got up early to take Megan to the airport for a conference. Earliest I’ve been out to run in a while, though not really early by any means.
PM: 4.1 miles, averaged 9:54. HR 141.
Evening: 37.2-mile ride with the group. HR 164.
Smaller group so we did one group that separated. I tried to catch up at the Proving Grounds but couldn’t. Solo from there but passed some people. Lots of segment PRs. Missed my sub-1:40 goal on the loop ((~30.4 miles I think). I worked alone for a long time. Good times. A lot of exercise today. Likely one run before the ride is plenty, but I was up early and didn’t want to waste the day.
|
| Cross Training Minutes 2018 Miles: 124.00 | Altra One 2.5 Black Miles: 8.00 | Specialized Diverge (Gravel Bike) Miles: 37.20 | Altra One V3 Blue 2 Miles: 4.10 |
| |
|
| | 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, averaged 8:11. HR 147.
Night: AIS and PT routine
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| Altra One 2.5 Black Miles: 8.00 |
| |
|
| | 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, averaged 8:22. HR 153.
20 x 45” @ 5k Effort w/ 1:15 Recoveries
3 Up/3.1 down.
This is a lighter version of the 20 x 1’ I’ve been doing every few weeks. A little lighter given the race next weekend. Felt okay. Stayed up too late. I’m working on polishing off 100+ ounces of Nuun water. Had some regular water too.
Going to do a ride with the guys in the morning to check out the area a bit more. Megan gets back Monday and we leave for Maine on Wednesday.
Late: AIS and PT routine
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| Altra One V3 Blue Miles: 11.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: 36-mile ride. HR 145.
Got up at a decent hour and drove to Oxford to meet up with some of the guys to do the Dirt Road Derby route. It was beautiful and quite hilly. Good pace through 50k (18+ MPH) then another guy and I went back to where we linked with the group. Lots of farms with horses. Very beautiful.
PM: 6.5 miles, averaged 10:04. HR 128.
|
| Cross Training Minutes 2018 Miles: 122.00 | Specialized Diverge (Gravel Bike) Miles: 36.00 |
| |
|
| | 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, averaged 9:20. HR 137.
Night: AIS and push-ups
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| Altra One V3 Blue 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 8.00 |
| Lunch: 7.4-mile ride to get Oliver's prescription food. Got Pip's as well. I strapped Pip’s to the front of me with my backpack straps.
PM: 8 miles, averaged 9:06. HR 143.
First few w/ Megan.
Last Chance Workout
3’ @ 10k effort, 3’ jog, 4 x 45” @ 5k
Felt okay. 3’ ended up right around 6:00 pace. Strides were fairly fast.
We start our drive to Maine tomorrow.
Late: AIS, PT routine, and pushups
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| Miles With Megan Miles: 3.25 | Specialized Diverge (Gravel Bike) Miles: 7.40 | Altra One V3 Blue Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM: 5.3 miles, averaged 10:17. HR 129.
Got up early to get a run in before driving to Maine. I got stung by a bee. It tried to get me again when I came back around. It’s hard to imagine a nest given I was there 12 hours before and it rained all night.
We are about halfway to Maine at 6:00PM. I drove almost 8 hours before handed the wheel over to Megan.
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| Altra One 2.5 Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch: 5 miles, averaged 9:56. HR 141. Did some strides.
Ran w/ Megan for the first few. It was pretty warm. Mid-80s and 74 dew point. Uncomfortable for Maine.
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| Miles With Megan Miles: 3.50 | Altra One 2.5 Black Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| Lunch: 3.4 miles w/ Megan, averaged 10:20. HR 132. |
| Miles With Megan Miles: 3.20 | Altra One 2.5 Black Miles: 3.40 |
| |
|
| | Race: |
Beach to Beacon (6.214 Miles) 00:38:58, Place overall: 230, Place in age division: 34 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 6.20 | 0.00 | 11.90 |
| AM: Beach to Beaon 10k in 38:58
I haven't run this race since 2015, even though I was signed up in 2016. It was my first 10k since running Beach to Beacon in 2015 (other than a 10k time trial I paced with some buddies in spring 2016)I had a pretty tough race and blew up pretty bad. It was extremely humid and it has been a fairly dry summer in Detroit. I wasn't much in the racing mood as the day before my brother and I got into a serious fight with my dad about his behavior. Trying to figure out what to do going forward preoccupied me and I haven't sleep well for several days
We stayed in a motel in Old Orchard Beach and my family dropped me off toward the starting line. I could tell I was going to need to hit the woods, which made me more anxious as things of that nature are pretty good on race day. I warmed up 2.7 miles with some strides and felt pretty good.
The first mile is a decent, gradual downhill and I was hoping to run around 6-minute pace or faster. The first mile was 5:51. I felt decent, but after the second mile I knew it was going to be rough. The humidity was around 100% and the dew point was 69. The air temp was in the lower 70s. From there I lost concentration and had a hard time being motivated. I really felt like I was going through the ups and downs of a marathon. At 3 miles, I really wanted to jog it in as nothing was really working. I tried to fight back, but the hills had me feeling like I was barely moving. I did manage to garner strength for a strong kick for the partial as I have been able to do every year I have run this race. I finished feeling spent even though the splits don't reflect that. Cooled down 3 miles barefoot on the grass
Splits: 5:51, 6:09, 6:16, 6:19, 6:27, 6:45, (4:57 pace for the partial). HR 177
It was a rough race. Some things could have been better. I think I just mentally gave up and I wasn't prepared for the humidity or the hills given that I run completely flat routes. Mostly an easy recovery week this week before gearing up for fall and the Detroit half |
| Nike Zoom Streak LT2 White/Orange Miles: 6.90 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| PM: 6.3 miles, averaged 10:16. HR 134
First few with Megan. I felt a bit rough. Managed to put a hurting on some tequila, which ended up tequilling me. |
| Miles With Megan Miles: 2.00 | Altra One 2.5 Black Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM: 6.7 miles, averaged 9:44. HR 142.
It was getting warm. Squishy shoes. Had another conversation with my dad. Not sure if it landed, but I did manage to change my HR monitor battery and wash the strap.
|
| Altra One V3 Blue Miles: 6.70 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM: 6.3 miles, averaged 10:23. HR 140.
First few w/ Megan. Tough running weather. Not sleeping well as my parents don’t have AC.
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| Miles With Megan Miles: 2.00 | Altra One 2.5 Black Miles: 6.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch: 4 miles barefoot on tar, averaged 11:07. HR 125.
Did not want to run this morning. Accumulating hangovers and general funkery. Decided to run barefoot on the lawn, but that was boring, so I took to the tarmac. They just resurfaced my parents’ road. It’s very smooth and you can see most of the rocks, though there really aren’t many. I kept going but cut off at 4. I enjoyed it a good deal.
It’s pretty rare that I get to run barefoot, even more rare that I run on tar (for all the obvious reasons).
Still very muggy here. We head home Friday.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lunch: 6.5 miles, averaged 10:03. HR 138.
First few w/ Megan, then went the opposite way for some more climbing.
|
| Miles With Megan Miles: 4.00 | Altra One V3 Blue 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. 28 days on (cycled that day though). Driving part of the way back to Michigan.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| PM: 7.9 miles, averaged 8:13. HR 156.
We stayed outside of Buffalo NY last night and got in around 5:00 today. Much better breaking up the trip.
Late: AIS, PT routine, and pushups.
Neglected all of these during travel and my hip has backslid a bit. Not terrible, but I am noticing it.
|
| Altra One V3 Blue 2 Miles: 7.90 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| Lunch: 11.9 miles, averaged 8:01. HR 159.
95' relaxed was what was scheduled. Felt mostly relaxed, but ended up with a perfect progression run at Paint Creek (9:40-6:40 pace). Lots of friendly folks. Felt pretty solid all things considered.
Hip feels messed up again. Will try to hit the PT hard and get another couple appointments if necessary.
PM: 7.5-mile ride to get a few groceries.
Night: AIS, PT routine, and pushups
|
| Cross Training Minutes 2018 Miles: 28.00 | Altra One 2.5 Black Miles: 11.90 | Specialized Diverge (Gravel Bike) 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 |
| Lunch: 6.7 miles, averaged 9:41. HR 137.
Finished the Dark Tower 5. I wish I would have marked my reading this summer a little more closely. The sixth isn't too long, the seventh will likely take me a good bit into the month of September. After that, my reading will slow down I imagine. It's been great to enjoy reading again.
Weight is up 3-5 lbs from 2 light weeks plus general vacation debauchery.
PM: 6.3 miles, averaged 9:32. HR 142.
|
| Altra Escalante Miles: 6.70 | Altra One V3 Blue Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Noon: 11 miles, averaged 8:18. HR 167.
20 x 1’ On/Off
Went to Paint Creek. Warmed up ~3.2. Felt okay, but the workout was soul crushing. I didn’t think I could get through it. It’s generally not a hard workout unless you are rebuilding and haven’t done workouts. Weather was dry but sunny and mid-80s.I wanted to quit after the 5th rep, but kept grinding and got through it. I was glad I did even though it was extremely hard. Cooled down about 2.7. Paces ended up faster than I figured. HR was extremely high. I have to check, but in recent months I think overall it’s been low 160s at most.
Found out I will be making a good bit less than last year and I am panicked. We won't starve, but getting a house in the next year will be difficult. Even after that if something doesn't improve it will be impossible.
Night: AIS, PT Routine, and pushups
|
| Altra One V3 Blue 2 Miles: 11.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| Noon: 5.5 miles on the treadmill in 65’ (just under 12’ pace). HR 120.
Did some captain’s chair work after for my hip.
Didn’t want to get up and didn’t want to run, but for some reason running at the gym sounded good, so I loaded a few podcasts and went. Kept it extremely easy so that I would stay at or under 120. Took in some fluids as hydration levels are still a mess.
PM: 5.2 miles, averaged 10:06. HR 139.
Night: AIS, PT routine, and pushups
|
| Altra One 2.5 Black Miles: 5.20 | Altra One V3 Blue Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Lunch: 7.6 miles, averaged 8:37. HR 149.
PM: 5 miles, averaged 9:16. HR 143.
Somewhat rainy for both runs, which was fine. Not sure if the Thursday night ride took place, but I decided I was fatigued still and I needeed a few rides after some time off with travel (even though I brought my bike to Maine).
Found out my contract was an error and will get paid as assumed. I was near tears with joy. Went to the cardiologist for my echo. Everything was fine as I expected. Weird to see and hear the heart though. Cool, but unsettling. It sounds like someone wiggling sheet metal.
|
| Altra Escalante Miles: 7.60 | Altra One V3 Blue 2 Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Lunch: 7.2 miles, averaged 9:04. HR 149.
Humid and a bit uncomfortable. Cloudy.
PM: 4 miles w/ Megan, averaged 10:30. HR 124.
Got a little rain on us, which was nice.
Night: AIS, PT routine, and pushups
|
| Miles With Megan Miles: 4.00 | Altra One V3 Blue Miles: 4.00 | Altra One V3 Blue 2 Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Lunch: 7.1 miles on the treadmill. HR 142.
Did some light hills for 10 minutes at a time to work the glutes.
PM: 4.2 miles, averaged 9:40. HR 139.
Good week getting back into it. Still just over 2 weeks of summer break. I’m very fortunate.
Late: AIS and light PT routine |
| Altra One 2.5 Miles: 7.10 | Altra One 2.5 Black Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 3.00 | 0.00 | 10.20 |
| PM: 10.2 miles on the treadmill. HR 151.
20’ Tempo (~10-mile Effort)
30’ up/40’ down. Just felt like running on the treadmill. Our AC is terrible and I’m tired of being warm. Didn’t feel great and started at 9 mph and had to back off but sped back up and finished strong with some pace increases. I surprised that pace felt that hard. HR 175 for the tempo. Glad I got into the groove. The midweek workout will be the same.
Late: AIS, PT routine, and pushups
|
| Altra One V3 Blue Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Lunch: 6 miles, averaged 10:55. HR 128.
PM1: 10.3-mile ride to get my haircut. Took a longer route home.
PM2: 6.1 miles, averaged 9:49. HR 138.
Little tired on the PM run. Megan and I went out to dinner with some friends in Troy, which is a strange place. Exceedingly suburban, highly rated, but soulless. I did watch a Dodge Charger try to get a Lamborghini to race. That’s the 4th or 5th Lamborghini I’ve seen here. The only one I’ve ever seen outside of here was in Naples, Florida, where Bentleys are as ubiquitous as the Chevy Equinox is here.
|
| Nike Pegasus Miles: 6.10 | Cross Training Minutes 2018 Miles: 40.00 | Altra One 2.5 Black Miles: 6.00 | Specialized Diverge (Gravel Bike) Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 3.30 | 0.00 | 9.70 |
| PM: 9.5 miles on the treadmill in 80’. HR 143.
20’ Tempo @ ~10-Mile Effort
30’ up and 30’ down. Wasn’t sure how this would go given I just did it the day before yesterday and I had a blistering hangover, but I waited until a bit after 5 to go the gym (getting in electrolytes and so forth).
I warmed up at 6 MPH for 20’ then did 10’ of progression until I hit 9 MPH. My heart rate was still in the low 160s, so I started cranking down the pace, moving to 9.5 toward maybe the 5’ or 6’ mark. I got close to 10 MPH just before halfway and then increased the pace even more. The last 2-3’ were at 10.5. I was hanging on at the end grimacing a bit but I still felt in control. Cover 3.3 miles or just under 10 MPH average (HR 172). Happy it was so much stronger than Sunday and even though it’s on the treadmill it has allowed me to monitor heart rate, which I track but don’t monitor outside because it annoys me. On the treadmill it makes sense and works for me.
Night: AIS, PT routine, pushups and sit-ups
|
| Altra One V3 Blue 2 Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Lunch: 6.1 miles, averaged 10:43. HR 128.
PM: 6.3 miles, averaged 10:18. HR 126.
First few w/ Megan in the afternoon. Felt like fall today. It was glorious.
Late: AIS, PT routine, pushups and situps. Broke the 60 mark for 1' on the pushups. Some of them might not have been very pretty.
|
| Miles With Megan Miles: 3.20 | Altra One 2.5 Miles: 6.10 | Altra One 2.5 Black Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| Lunch: 7.7 miles, averaged 8:30. HR 158. Did some strides.
Felt great then felt terrible. Breathing was very rough for some reason despite comfortable conditions. Breathing was very high during the strides. Had heartburn and indigestion too. I’m not sure what caused it as I only had a few dates.
Finished the sixth Dark Tower book and started the last one before my run
Evening: 36.5-mile ride. HR 162.
Good pace of 18+ over mostly gravel with decent hills. Felt better than I did on my run. We did a combined group ride, which I like. I can’t ride with the drop group, but sometimes I want to ride harder than ~16-17 MPH for the B group.
|
| Cross Training Minutes 2018 Miles: 120.00 | Specialized Diverge (Gravel Bike) Miles: 36.50 | Altra One V3 Blue Miles: 7.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch: 6.8 miles, averaged 9:30. HR 137.
PM: 6.2 miles, averaged 9:47. HR 133.
First few w/ Megan on the PM run, which broke the four hour between runs rule, but we had to be somewhere by 6. Headed north for a short overnight trip tomorrow afternoon.
|
| Miles With Megan Miles: 3.20 | Altra One 2.5 Miles: 6.80 | Altra One 2.5 Black Miles: 6.20 |
| |
|
| | 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.
Was supposed to get up and do a workout but didn’t. We drove to Traverse City for the night. We went to Short’s Brewing. We had an incredible meal and a decadent ice cream. I drank too much.
| |
|
| | 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, averaged 8:10. HR 157.
Didn’t get back in time to get a workout, but I got a run in. People at the park were driving me nuts and blocking the path. Started a hot mile to blow off some steam, but only got through .3 before pulling back.
Evening: AIS, PT routine, situps and pushups
|
| Altra One V3 Blue 2 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| Lunch: 7.2 miles in 65’ on the treadmill. HR 139.
Did some 10’ hills. Nasty outside and wasn’t feeling it.
10.2-mile ride to test a commute route. HR 148.
PM: 6.5 miles in 60’ at the Oakland fitness center. HR 135.
10.8-mile ride home. HR 132.
Got a locker, which I couldn’t seem to get open. The shower was freezing. Good to get the bugs of commute life worked out now.
Late: AIS, PT routine, and pushups
Looks like I hit the 2000-mile mark. The annual history report:
2012 October 18
2013 July 20
2014 July 25
2015 July 6! (This was the year I ran just shy of 4000 miles)
2016 August 23 (Despite hitting 1000 on April 1, a PR by about a week)
2017 September 17
2018: August 27
|
| Cross Training Minutes 2018 Miles: 86.00 | Specialized Diverge (Gravel Bike) Miles: 21.10 | Altra One V3 Blue Miles: 7.20 | Altra One V3 Blue 2 Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 3.50 | 0.00 | 14.70 |
| Noon: 11.3 miles in 1:31 on the treadmill. HR 155.
22’ Tempo @ 10-Mile Effort + 6 x 45” Strides
Decided to do this one on the treadmill again due to weather and for consistency. Warm up 30’ as I did last week with 20’ slow and 10’ progressing to workout speed. It seems to work well. Started at 9.5 and held that for most of it but bumped it up over the last 8’ going through the top of the 9MPH range and finishing the last 2’ @ 10.3. 5’ jog, then 6 x 45” strides starting at 10.6 and finishing the last one @ 11MPH. 20’ cool down. This was a solid workout. HR 177 for the tempo, so maybe slightly high for the prescription, but close.
PM: 35’ shakeout. HR 140.
Hot out.
|
| Altra One 2.5 Black Miles: 3.40 | Altra One V3 Blue Miles: 11.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lunch: 6.1 miles, averaged 10:39. HR 136.
PM: 6.4 miles, averaged 10:13. HR 142.
|
| Altra One 2.5 Miles: 6.10 | Altra Escalante Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch: 8.3 miles, averaged 7:48. HR 164. Did some strides.
Effort was quite moderate, but I felt pretty good, especially because I am either runnning 10'+ miles mostly or mid- to low-6' for workouts with nothing in between.
PM: 37.2-mile ride. HR 159.
Weird ride that was not combined but things were confusing and the B group leader got dropped (not supposed to happen). I felt terrible, then felt quite good. My strongest ride yet actually. 18.5 MPH for the total ride. 19MPH for the 50k loop. Basically a 2-hour high moderate run effort (but max HR and zones are not equivalent between sports as I understand).
|
| Cross Training Minutes 2018 Miles: 121.00 | Specialized Diverge (Gravel Bike) Miles: 37.30 | Altra One V3 Blue 2 Miles: 8.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 6.3 miles, averaged 10:19. HR 127.
HR was good a solidly low this morning. Pleasant morning. Couldn't sleep, so I read for a bit and got out at a for-me-reasonable hour. Jumped a deer.
PM: 7 miles, averaged 9:17. HR 139.
First few with Megan. Great weather. Warm, but not hot, and dry.
Late: AIS, PT routine, situps, and pushups
|
| Miles With Megan Miles: 3.20 | Altra One 2.5 Miles: 6.30 | Altra One 2.5 Black Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 6.80 | 0.00 | 0.00 | 13.50 |
| Lunch: 6.8-mile ride to the gym. HR 122.
13.5 miles in 1:45 on the treadmill. HR 156.
45’ Aerobic Builder + 6 x 20” Strides
25’ warmup, progressing to just under workout pace. Set the machine to 9.0 for 10’ then 9.1 and kept it there until maybe 6-8’ left and went from 9.2-9.4. HR right at 170 average. 5’ jog, then 6 x 20” strides @ 11.0-11.3. 20’ cool down. Felt quite strong. I’ll move workouts back outside when the weather is more favorable. Right now the mill is helping me find my rhythm and run at the right effort.
8.2-mile ride back home. HR 129. Did a detour to KLM to get some chain lube and bike lights.
|
| Cross Training Minutes 2018 Miles: 68.00 | Specialized Diverge (Gravel Bike) Miles: 15.00 | Altra One V3 Blue Miles: 13.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Lunch: 6.9-mile ride to the gym. HR 103.
6.2 miles in 65’ on the treadmill. HR 118.
9.7-mile ride home. HR 115.
Did some single track and technical skills course work. I wiped out a few times, notably on some logs. Two kids on mountain bikes came the other way, gracefully making their way over. I also got of the bike and carried and ran it up a steep hill. Those shoes are not made for trail running.
Late: AIS, PT routine, situps
|
| Cross Training Minutes 2018 Miles: 84.00 | Altra One 2.5 Miles: 6.20 | Specialized Diverge (Gravel Bike) Miles: 16.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| Lunch: 8.4 miles in 65' on the treadmill. HR 148.
Did 10' progressions from 6.5-9.0 w/ last 15' @ 9.0.
PM: 6 miles, averaged 9:56. HR 131.
First 4 w/ Megan. Rained a good bit and we got a thunderstorm. I was able to get in 60’ without incident.
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 6.00 | Altra One V3 Blue Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.73 | 0.00 | 3.87 | 0.00 | 14.60 |
| Lunch: 11.4 miles in 1:33. HR 155.
24' Tempo @ 10-Mile Effort + 6 x 45" Strides
30' up/20' down. Same as the previous weeks, but with an additional 2 minutes. I managed to feel great, breaking the tempo into 6' sections for 18'. I went:
6' @ 9.5
6' @ 9.6
6' @ 9.7
2' @ 9.8
1' each @ 9.9, 10.0, 10.1, 10.2
HR 176 for the tempo.
PM: 35' shakeout (11:04 pace). HR 134.
Still pretty uncomfortable out there. First day of school tomorrow.
|
| Altra Escalante Miles: 3.20 | Altra One V3 Blue 2 Miles: 11.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lunch: 6.1 miles on the treadmill in 65’. HR 128.
Good first day of teaching. Nice to feel like I contribute to society again. Blocked out a good chunk in the middle of the day to run, do lunch, work. Getting up at 6:45 and not eating until 2 was a little rough, especially after 18 hours of exercise last week.
PM: 6.4 miles, averaged 10:11. HR 132.
Hot day, but a front started to come through and it was a very nice run. A few sun showers and a great rainbow. My swan is back at the park. It knows when the fair weather folks are gone.
|
| Altra One 2.5 Miles: 6.10 | Altra One 2.5 Black Miles: 6.40 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| AM: 7.6 miles, averaged 8:48. HR 141. Did some strides.
PM: 5.1 miles, averged 8:52. HR 141.
No ride tonight as I found out my frame is cracked. They are going to see if Specialized will warranty it. I hope they do. I am still paying for that thing. I'm only slightly panicked though.
Night: AIS, PT routine, situps and pushups
Might actually go to bed at a decent time tonight.
|
| Altra Escalante Miles: 7.60 | Altra One V3 Blue Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
| Lunch: 7.8 miles. Did some hill blasts.
Did an introductory hill blast workout of 4 x 8". Warmed up 30', did drills and strides, the blasts w/ 2.5'-3' walkabout recovery, 30' down. The cool down was fairly quick with a 6:30 last mile. I was anxious and ticked off, but the workout was okay. I need to work on my form for the drills.
PM: 6 miles, averaged 9:29. HR 131.
Very much like fall. Got a call from KLM and Specialized is going to send a new frame. That’s pretty serious service from both parties, particularly within 24 hours.
|
| Altra One 2.5 Miles: 6.00 | Altra One V3 Blue 2 Miles: 7.80 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 7.70 | 0.00 | 0.00 | 18.30 |
| Noon: 14.1 miles, averaged 7:41. HR 155.
50’ Aerobic Builder + 6 x 20” Strides
Warmed up 25', covered 7.7 miles in 50' (6:29 average w/ 171 BPM), 5' jog, 6 x 20" strides, and a 20' cool down.
The weather was very fallish and that helped. I didn't take splits, but the loop is just over a mile, so I had some idea how fast I was running. I was suprised to see that the overall average at the end was at or just under 6:30. Judging from Strava, most were consistently 6:25-6:28. My breathing was good and I nailed the 170 BPM mark without looking. My legs were sluggish after 3-4 miles, but that is due to mileage and hill blast yesterday, which reminds me . . . my calves were quite sore and tight. That's pretty rare for me.
PM: 4.2 miles, averaged 10:14. HR 129.
Missed Megan as I didn't get back from the grocery store in time but saw her coming back on her run.
I didn't expect this week to be as big as it was. I did double 6 days, which is probably a PR or tied for one. If I double tomorrow, that will be a full week of double. Traditionally, I have done up to 5 doubles, with a single on a long run day and then one easy single day of ~1 hour. I also think this is my biggest week since leaving Philadelphia, but I need to check.
My last week in the 90s was March/April 2016. I have had a few 80-mile weeks since then, but a pretty steady diet of 65-75 the last 12 months.
|
| Altra One 2.5 Black Miles: 4.20 | Altra Escalante Miles: 14.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: 6 miles, averaged 10:52. HR 122.
PM: 4.25 miles, averaged 10:32. HR 121.
|
| Altra One 2.5 Miles: 6.00 | Altra One 2.5 Black Miles: 4.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Lunch: 8.1 miles, averaged 8:00. HR 154.
Ran on and near campus for a change of scenary and some hills. About 450 feet of gain, which is probably 10 times my usual route.
PM: 6 miles, averaged 10:04. HR 129. First few with Megan.
Late: AIS and lightish PT routine.
|
| Miles With Megan Miles: 3.25 | Altra One 2.5 Miles: 6.00 | Altra One V3 Blue Miles: 8.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 3.40 | 0.00 | 14.70 |
| AM: 10.7 miles, averaged 8:20. HR 155.
20 x 1' On/Off
30' up/20 down. Did a few strides during the warmup. Weather was very pleasant. Park was pretty empty. I felt quite strong and my turnover was good. Paces did not reflect how fast it felt, but they are just 1' intervals. Finished the last two strong and was working pretty good on the last one.
PM: 4 miles, averaged 10:27. HR 127.
Ran w/ Megan.
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 4.00 | Altra One V3 Blue 2 Miles: 10.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| Lunch: 6.4 miles, averaged 10:07. HR 131.
PM: 5.2 miles, averaged 10:30. HR 119 (somewhat suspect given that it dropped off).
Went to a post-meeting happy hour even though it wasn't my meeting. I paid dearly for the even the lightish sampling of some appetizers on this run. Atomic indigestion. Could have been the beer too, but I think a jalapeno on the nachos more likely.
The bike shop is loaning me a demo model for the ride tomorrow and my new rig should be in next week. It's going to be incredible.
|
| Altra One 2.5 Miles: 6.40 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Noon: 7.9 miles, averaged ~8:25. HR ~141.
I stopped in the woods for a second and forgot to restart or otherwise flubbed restarting my watch. Kind of anxious and sluggish, so I did a sporadic pickup of ~10' starting a moderate effort to marathon effort, working my way down to 5k pace. The last .75 was 5:53 pace.
Evening: 21.3-mile ride. HR 149.
Picked up a demo bike and a little over halfway through the ride dropped a chain and somehow wound it around the bottom bracket and inner chain ring. The frame is scratched and likely damanged. I felt really awful even if it was just a freak thing.
I was on pace for roughly 20MPH (was at 19.8 when the chain went) as we did a combined ride that got a little hot. I felt great and was well on my way to a course PR. Instead I was on the side of the road feeling like an idiot.
|
| Cross Training Minutes 2018 Miles: 65.00 | Altra Escalante Miles: 7.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Lunch: 6.9 miles. Did some hill blasts.
30' warmup, drills and strides, 5 x 8" hill blast, 25' cool down with faster finish
PM: 6.2 miles, averaged 9:42. HR 132.
Warm but very pleasant. Quiet at the park.
|
| Altra One V3 Blue 2 Miles: 6.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 3.00 | 0.00 | 0.00 | 14.90 |
| Lunch: 8.2 miles, averaged 7:56. HR 152.
Blown Workout.
Rx was 25’ up, 55’ Aerobic Builder, 5’ jog, 6 x 45” strides, 20’ down. I got through 20’ or so and pulled it. It was 80 degrees with 77% humidity and 70 dew point. I haven’t been running in those conditions and it showed. Managed 3 miles at 6:47 pace, so much slower than last week but I had fall weather then.
Racing a 10k next weekend.
PM: 6.7 miles, averaged 9:44. HR 131.
First few with Megan. Warm, but drier than in the morning, so quite nice.
Late: AIS
|
| Miles With Megan Miles: 3.20 | Altra One 2.5 Miles: 6.70 | Altra Escalante Miles: 8.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| Lunch: 6.6 miles, averaged 9:52. HR 129.
PM: 6.2 miles, averaged 9:42. HR 130.
|
| Altra One 2.5 Miles: 6.20 | Altra One 2.5 Black Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch: 7.1 miles on the treadmill in 65'. HR 146.
Did a easy progression of light to moderate hills.
10' each @ 1.5%, 2.5%, 3.5%, 4.5%, 5.5%
5' @ 6%
10' @ 6.5% (or were the 6%s reversed?)
PM: 6.4 miles, averaged 9:25. HR 128?
Evening: AIS and light PT routine
|
| Altra One 2.5 Black Miles: 6.40 | Altra One V3 Blue Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 10 miles, averaged 8:51. HR 137.
Stridlek Workout: 2 (8 x 45")
Shorter workout with a race this weekend. 30' up with some light accelerations, the workout with jog back recoveries and 5' jog between sets. Cooled down to make it 10 miles. Felt pretty strong and decent overall.
PM: 4 miles w/ Megan, averaged 10:11. HR 122.
|
| Miles With Megan Miles: 4.00 | Nike Zoom Streak LT2 White/Orange Miles: 10.00 | Brooks Launch 3 Red Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Lunch: 7.1 miles, averaged 9:11. HR 135.
Looks like when the fall air is here I might be out of 10'+ pace purgatory for sensible recovery runs!
PM: Off. We did happy hour and appetizers with Megan’s colleagues. I had insane heartburn after doing that last week and wasn’t in the mood for that even though I wanted to run.
|
| Altra One 2.5 Black Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: 6.2 miles, averaged 8:50. HR 131.
Evening: 37.2-mile ride. HR 135.
It rained quite a bit today and I wasn't sure about the ride as I hadn't heard anything about my bike or if people were riding. Turned out a few were and I got a call that my bike was all built up and ready. I made it in time to put a few final accessories back on and do some test pedaling around the parking lot, and we went out. Cooler but humid. We did a combined ride as there only 6 of us, so the pace was decent but not fast. My HR stayed quite low. We slowed here and there to wait for people. The new bike is incredible.
|
| Cross Training Minutes 2018 Miles: 128.50 | Altra One 2.5 Miles: 6.20 | Specialized Diverge Pro Miles: 37.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| AM: 8.4 miles, averaged 8:24. HR 146.
30’ up, 6 x 20” strides, 30’ down
PM: 6.4 miles, averaged ~8:43. HR 135.
Humid and windy this morning. Really windy and drier this afternoon. Summer turned - to fall. Misfired the stop on my watch on evening run.
Power flickered off and on all day. Currently without power. I put my bike headlight - on to read. Still trying to finish the last Dark Tower book.
|
| Altra One 2.5 Black Miles: 6.30 | Altra Escalante Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Noon: 4.3 miles, averaged 9:26. HR 126.
Pre-race shakeout. Very fallish out there.
PM: 8.6-mile ride. HR 120.
Decided to do a very short ride to do a cyclocross skills session. Probably wish I hadn’t done any new movements tomorrow morning, but it was fun. Practiced dismounts and remounts and running with the bike. Then I set up some logs to hurdle over. It’s all quite technical. I finished with a hot lap around the lake to take the Strava segment. I now have both the running and cycling KOM.
Evening: AIS, light PT routine, and situps
|
| Brooks Launch 3 Red Miles: 4.30 | Cross Training Minutes 2018 Miles: 45.00 | Specialized Diverge Pro Miles: 8.60 |
| |
|
| | Race: |
Brooksie Way 10K (6.33 Miles) 00:37:48, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.30 | 0.00 | 13.30 |
| AM: 13.3 miles total w/ Brooksie Way 10k in 37:48
Signed up for this race as longer race prep for the Detroit International Half at the end of October. Times have been pretty slow in previous years with an occasional 34' or 35' winner thrown in. The course had some hills (360 feet of gain), so I figured that would be a good fitness indicator, particularly given what happened at Beach to Beacon.
The weather was perfect. Upper 40s and no wind. I managed to get in a decent 35' warm up with some strides and one ~2' interval at race effort.
We got started late because the race crew permitted two women to start the half marathon almost 20 minutes late. How this was able to happen I have no idea.
The 5k and 10k were together and I could see two motorcycle escorts, so I figure I would have to wait until the split to see where I was. I started out about 7th or 8th in the mixed group but I think I lead the 10k from the start. I started passing people after the first 2-3 minutes and I think there were only two people in the 5k ahead of me. There were some gentle downhills and one steep downhill on gravel in the first two miles. Toward the end of mile 2 is a significant uphill that I was not prepared for but ran it quite well. Around 2 miles or so I was catching a 5k guy and could see a gentle downhill section where we split and I could see the motorcycle cop waiting. Guess that means I am leading.
I felt really good at this point, especially knowing that going into mile 4 I had a good downhill but a decent uphill at mile 5. I felt strong and smooth, which just hasn't been me lately. I had to run a bad tangent going into the halfway as they had the timing mat on the opposite side of the road. I caught some gentle inclines here and there, which really helped to recruit different muscles. I hit an 180-degree turn after a right-hand turn and started back out to the roundabout during mile 4. At this point I could see guys coming the other way but knew they couldn't catch me. Going into 4 miles I was around 23:52, but somehow I added too much distance as I was running 100m over.
We wound around campus and I tried to keep the effort honest. I felt the best I have in a race in quite some time, and the motocycle helped to give me something to focus on rather than staring at the ground. Going into mile 6 I started to work a bit but didn't feel like I was 100% @ 10k effort. The finish is slightly uphill and my legs didn't want to turn over much, but I had a decent finish.
The course is certified, but you are prevented from running tangents, particularly late in the race when the slower 5k and 10k runners are where you need to be. I lost close to a minute overall, which always pains me.
Strava Splits as I didn't take any: 5:43, 5:47, 6:03, 6:03, 6:16, 6:08, 5:43 (for the partial). HR 171.
Cooled down for 3.2 miles. Megan and I had a beer. Megan also ran and did well on a challenging course. After we went to brunch at HomeGrown Brewery in Oxford, where I had been after a gravel ride with the guys back in July.
PM: 18-mile ride at Paint Creek. HR 110. Just kept it very easy and enjoyed the fall air.
|
| Nike Zoom Streak LT2 White/Orange Miles: 13.30 | Cross Training Minutes 2018 Miles: 74.00 | Specialized Diverge Pro Miles: 18.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Lunch: 4.6 miles, averaged 9:52. HR 125.
Legs feel quite good. No soreness. Slightly tight, but nothing much really.
PM: 6 miles, averaged 10:00. HR 125.
Light rain. Felt kind of nice. Love fall but I could still use some slightly warm, un-himid days. Running does feel effortless on these days though.
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| Altra One 2.5 Miles: 6.00 | Altra One 2.5 Black Miles: 4.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| AM: 6.2 miles, averaged 9:39. HR 131.
PM: 7 miles, averaged 9:21. HR 135.
Low blood sugar and bonky on afternoon run. Felt pretty awful. Heartburn too. I think it’s dated too close to running.
Late: AIS and pushups
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| Altra One 2.5 Black Miles: 6.20 | Altra One V3 Blue Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| Lunch: 7.8 miles, averaged 8:16. HR 145.
PM: 6.5 miles, averaged 9:12. HR 133.
Late: AIS, PT routine, and situps
|
| Brooks Launch 3 Red Miles: 7.80 | Altra One 2.5 Black Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM: 7.8 miles, averaged 8:42. HR 135.
30' up, 6 x 30" strides, 30' down.
Lunch: 19-mile commute ride. HR 130. Got a little turned around. Added 7ish miles.
PM: 4.7-mile ride to the ride. HR 133. Just made it on time.
Evening: 37.3-mile ride. HR 140.
Good combined ride. Thought I wouldn’t feel great given I exercised more than planned but felt good and could have pushed harder but the main thing is I enjoyed myself and stayed safe and others did too. Good time after the ride.
|
| Cross Training Minutes 2018 Miles: 217.00 | Altra Escalante Miles: 7.80 | Specialized Diverge Pro Miles: 61.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM:
7.2 miles, averaged 9:02. HR 132.
Ran with Megan in the morning, which is rare.
PM:
5.8-mile ride. Did my second cyclocross skills practice session. I think off the bike I'm going to pass some people giving my running background. The bike skills will come.
Evening:
8.1 miles, averaged 8:00. HR 140? (slightly wacky looing data)
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| Miles With Megan Miles: 3.25 | Cross Training Minutes 2018 Miles: 35.00 | Altra One 2.5 Miles: 7.20 | Altra One 2.5 Black Miles: 8.10 | Specialized Diverge Pro Miles: 5.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: 42.1-mile ride. HR 136.
Decided to do this ride with the guys when the email went out early this week. I just have a short long run tomorrow with no quality miles, so I should be okay. Fell off the pace a bit but my legs were junk. Probably from the 15+ miles yesterday.
Weather was very cool, but gorgeous. Wore some of my running arm warmers, which worked well.
PM: 7.5 miles, averaged 8:38. HR 135.
Late: AIS
|
| Cross Training Minutes 2018 Miles: 139.00 | Specialized Diverge Pro Miles: 42.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Noon: 18 miles, averaged 7:32. HR 148.
15 on the schedule but I felt great so I continued. Kept it relaxed as scheduled. I was surprised to see the last 3 splits under 7 w/ a 6:39 last mile when I wasn’t trying to push. The whole run ended up being a progression starting at 8:26. The bulk of the miles were 7:45-7:10. Weather very cool (49) and damp, but almost no wind. Solid long run for me. Didn’t start to wear out until the last mile. I think the cycling has given me an endurance boost.
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| Altra One V3 Blue 2 Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Lunch: 6 miles, averaged 9:24. HR 121.
Cool and rainy but it was a nice recovery run.
PM: 6.3 miles, averaged 9:32. HR 124.
Foggy and damp at the park. Saw 3 deer.
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| Altra One 2.5 Miles: 6.00 | Altra Escalante Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.68 | 0.00 | 3.26 | 0.00 | 13.94 |
| AM: off. Slept for a bit before meetings with students.
PM: 11.8 miles, averaged 7:42. HR 156. + 2.1 bonus cool down miles
20' Tempo, 5' Jog, 8 x 1' On/Off
Warmed uo 30' with just a few strides in slightly warmer and more humid weather than the last few days. Still under 70 degrees though. Felt pretty decent on the warmup. The tempo was 10-mile effort, but it was likely a few clicks below that given the HR, which seemed slightly wonky but probably pretty close at 180 BPM. Averaged 6:07. I was breathing pretty good at the end but recovered fairly quickly. 1' intervals were solidly in the 5:30 range.
Cooled down 20' and then changed into a new pair of shoes to test them for another 20'. I like them a lot so far (Saucony ISO Freedom). I finally found a pair that had the right price. It only took 2-3 years.
|
| Nike Zoom Streak LT2 White/Orange Miles: 11.80 | Saucony ISO Freedom Miles: 2.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Lunch: 6.8 miles, averaged 9:34. HR 132.
PM: 6.4 miles, averaged 10:09. HR 123.
Very tired. Looking forward to a cool afternoon/evening ride tomorrow.
Late: AIS and pushups
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| Altra One 2.5 Miles: 6.40 | Saucony ISO Freedom Miles: 6.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| AM: 7.6 miles, averaged 8:35. HR 139.
PM: 37.2 mile ride. HR 139.
Thursday night ride. Decent pace. 18.6 MPH. Would have liked to have pushed a bit more, but a great time as always. A decent chunk in the dark. This effort in July in the heat and with my weight and fitness then would have my heart rate in the upper 150s to low 160s. This is now a "easy" effort. Much stronger on the hills.
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| Specialized Diverge Pro Miles: 37.20 | Saucony ISO Freedom Miles: 6.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| AM: 7.6 miles. Did some hill blasts.
30 up, drills and strides, 6 x 8” hill blasts, ~32’ down
PM: 6.8 miles, averaged 9:28. HR 122.
First few w/ Megan.
Late: AIS, PT work, and situps
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| Miles With Megan Miles: 3.25 | Altra One 2.5 Black Miles: 6.80 | Altra One V3 Blue Miles: 7.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 2.00 | 5.00 | 0.00 | 20.10 |
| Noon: 15.1 miles, averaged 7:45. HR 154.
7-mile Aerobic Builder (6:24 Avg), 5' Jog + 6 x 45" Strides
Warmed up 3 miles, just as the thunderstorms rolled through. Typically I get really skittish and play it safe but I wasn't in the mood to miss a workout. So I kept at it until things got a little hairy and started back home. The storm seemed to lessen in intensity, so I started the workout and decided if it got worse again, I would go home. It didn't. Good amount of rain, but I don't mind running in the rain as long as it is not really windy or very cold.
My legs felt like they weren't firing at all, probably from the blasts yesterday and the overall exercise volume these last few weeks. Still did okay.
6:32, 6:29, 6:20, 6:23, 6:24, 6:20, 6:20 (HR ~176)
I took auto splits but didn't have average pace on. Jogged for 5' and then did my 6 x 45" strides will jog/shuffle back to starting point. Those were a lot faster than they felt. Good to see my legs are moving when I am tired.
Cooled down 3 miles or so.
PM: 5 miles, averaged 10:26. HR 125.
|
| Altra Escalante Miles: 15.10 | Saucony ISO Freedom Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Lunch: 6.1 miles, averaged 10:41. HR 116.
Watched the Chicago marathon. A guy I follow on Strava ran 2:19:03. Last year he ran 2:22 I think and before that his previous PR was 2:27 or 2:28.
PM: 6.4 miles, averaged 10:20. HR 119.
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| Altra One 2.5 Miles: 6.10 | Saucony ISO Freedom Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.85 | 0.00 | 0.00 | 0.00 | 14.85 |
| Lunch: 7.1 miles, averaged 9:14. HR 135.
Legs felt like junk.
PM: 7.75 miles, averaged 8:25. HR 147.
Very warm and humid for October. Went shirtless, which doesn’t beat my November 6. 2015 run in Philadelphia.
Late: AIS
|
| Brooks Launch 3 Red Miles: 7.75 | Altra One 2.5 Black Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 0.00 | 5.93 | 0.00 | 11.21 |
| AM: 11.2 miles, averaged 8:03. HR 159.
20' Tempo @ ~10-Mile Effort, 5' Jog, 8 x 2'On/Off
I dropped off my car to get a hitch mounted and found out two students were traveling for sports, so we rescheduled meetings and I was able to get my workout in in the morning, which I hadn't planned. It was warm. 70 degrees to start and 79 to finish with a dew point of 69 and the humidty starting in the 80% range and lowering to the 70% range. I did well in the conditions and felt very strong, even chasing down one of the park maintenance guys on his lawn mower.
Warmed up 2 miles and got into the workout. I turned my pace on to control the effort, making sure I was a bit slower than last week so I didn't blow up. Averaged 6:13, which was okay given the warm conditions and the pending 2' intervals. First lap was around 6:20, so the next two were around 6:10 or 6:11. HR 177. Took a 5' jog after hacking a bit and got into the 2' intervals, which were not super fast but strong and controlled. 5:52-5:46.
Lunch: 11-mile bike commute to campus. HR 154.
Faster than I would have liked a commute effort but I was running late. I ended up meeting with a student in my cycling kit, which you can really only do as an academic. I showered after.
PM: 11-mile bike commute. HR 134.
Picked up food for Oliver and grabbed my key from the trailer place to get my car. Did various errands and started dinner. Glad I didn’t head out for a PM run as Megan had a long day and was ready to eat. Dinner was ready by the time she got home like the good house husband that I am :-)
|
| Cross Training Minutes 2018 Miles: 81.80 | Altra One V3 Blue 2 Miles: 11.20 | Specialized Diverge Pro Miles: 22.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| Lunch: 6.6 miles, averaged 9:51
HR data junk first 2 miles. Probably around 128-133.
PM: 6.2 miles, averaged 10:28. HR 122.
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| Altra One 2.5 Black Miles: 6.20 | Saucony ISO Freedom Miles: 6.60 |
| |
|
| | 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, averaged 8:11.
Cool and windy. The wind was taking the motivation out of me. I picked it up the last 3-4' and ran the last mile in 6:32. Would have been a lot faster had I started the pickup sooner. Should be a cool ride later.
Evening: 36.7-mile ride. HR 142.
Cold and windy. Tried to dress warm and ended up being just about perfect. I crashed a few miles in. We were going about 20MPH and I hit a massive pothole. My front tire washed out and I went over the bars. I managed to land on my feet (I think) after flipping a few times. A guy behind me also went over. People helped untangle bikes and get everything running. A few scapes and sore areas but otherwise fine. I finished the ride with my bars a bit forward in the stem. Eventful night. Dark for a large portion of the ride.
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| Cross Training Minutes 2018 Miles: 129.00 | Specialized Diverge Pro Miles: 36.70 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM: 7.7 miles. Did some hill blasts.
30’ Up, drills and strides, 7 x 8” blast w/ 3’ Walkabout Recovery, 35’ Down
PM: 6.6 miles, averaged 9:48. HR 122.
First few w/ Megan in the PM. Workout went well. It was chilly and damp today. My HR monitor crapped out, so I used my Wahoo (bike) one and that worked fine. $50 as opposed to $100 for the garmin ones too.
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| Miles With Megan Miles: 3.20 | Altra One 2.5 Black Miles: 6.60 | Saucony ISO Freedom Black/Green Miles: 7.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 1.00 | 0.00 | 16.00 |
| Lunch: 16 miles, averaged 7:37. HR 147.
8-Mile Aerobic Builder
Changed the workout just slightly from the schedule, but this was basically the same idea. Warmed up 4 miles in some very fallish weather. First day in hat and gloves.
Splits: 6:43, 6:43, 6:39, 6:35, 6:28, 6:25, 6:21, 6:07 (6:30 avg)
Could not get moving but I’ll take a legs problem rather than a lungs problem any day. Just zapped from the blasts. Let the pace drop as I went along and turned it into a sorta progression sorta cutdown. Had a nasty hacking fit from the cold air. HR was apparently in the low 160s for most of the workout miles and only hitting 168 for the last mile.
Cooled down 4 miles.
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| Altra One V3 Blue 2 Miles: 16.00 |
| |
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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. 49 days on. It was time.
We drove to Toledo yesterday for Megan’s brother’s engagement party. We had a great time.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Lunch: 7.3 miles, averaged 8:52. HR 139.
Windy. Bad heartburn.
A student sent me a platter of assorted pasteries. His wife is a pastery artist and she thought that they should do something for hisprofessors, who understood when he missed a few classes for knee surgey (incidentally to fix a knee issue from a detonated IED in one of his three tours in Iraq as a bomb specialist). He was telling a few younger students who asked and I don't think they were quite prepared for his answer.
PM: 4.2 miles, averaged 10:14. HR 126.
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| Altra One 2.5 Black Miles: 4.20 | Saucony ISO Freedom Miles: 7.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| AM: 7.8 miles, averaged 8:25. HR 145.
10 x 45" Strides @ ~5k Effort (Race Sharpener)
About 32 degrees when I got up. Hat and gloves again. A bit too early for this, but it wasn't bad. Felt generally okayish. Ended up running fairly fast even though I felt slow (5:22-5:05 pace).
PM: 5.1 miles, averaged 9:11. HR 134.
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| Altra One V3 Blue 2 Miles: 7.80 | Saucony ISO Freedom Black/Green Miles: 5.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Lunch: 6.1 miles, averaged 9:04. HR 132.
Little windy, upper 40s. Feels like November. Seems like we skipped the amazing fall days and went straight to late fall. Or maybe my memory isn't great and I am just grumpy.
Ate a considerable amount of sweets from leftovers Megan' Uncle gaves us, but I haven't been drinking the last several days, so I guess that's one positive.
PM: Off. Took a 90' nap and wasn't feeling the weather or the dark.
Late: AIS, PT routine, and situps
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| Saucony ISO Freedom Miles: 6.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| AM: 5.4 miles, averaged 8:20. HR 141.
Chilly. Jumped a few deer. When I was almost home I heard a "pop" and some guy was discharging his cross bow in his front yard pretty close to the road. #welcometomichigan
PM: 5 miles, averaged 9:00. HR 137.
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| Altra One 2.5 Black Miles: 5.40 | Saucony ISO Freedom Black/Green Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| PM: 4.8 miles, averaged 8:21. HR 139. Did some strides.
6 x 20” at a decent clip. Jog back.
Mostly watched Fear Fest on AMC. Have felt pretty blah. I think it’s just about the race, which my body seems to think is a full rather than a fitness building season ender. I’m not sure what the rest of the year looks like but I’m planning to switch over to cyclocross, which really just means I’ll probably be running mostly and doing 1-2 skill sessions with a commute day and one real ride a week as I have been doing.
|
| Altra One V3 Blue 2 Miles: 4.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Lunch: 3.6 miles, averaged 8:20. HR 141.
Felt okay. Legs started to turn over after 20’ or so. Picked it up slightly the last 5’ and did one short stride around race effort. Going to be cold and early for the race tomorrow.
Late: AIS and light PT
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| Saucony ISO Freedom Miles: 3.60 |
| |
|
| | Race: |
Detroit International Half Marathon (13.109 Miles) 01:20:22, Place overall: 31, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 13.11 | 0.00 | 14.61 |
| AM: Detroit International Half. 14.6 miles total.
It was a cold morning. Around 34 degrees but it felt colder. Race was at 7:00AM, so I had to get up at 5. Megan and I drove down and found a place to park, which was quite easy. Did an easy 16' warmup with two strides. Probably should have done 20' or 25' as I used to, but I've been trying to warm up without doing too much for a half. I have done as much as 3 miles and that might be too much.
Goal was sub-1:20, which I knew wasn't out of the question but difficult. Figured I would start around 1:21-1:22 the first mile or two and work down. I figured 1:20-1:21 low was probably an accurate assessment of fitness, but I am also not doing the same sort of workouts I usually do.
It was extremely congested at the start and the C coral was full of just-barely-sub-8' pacing and starting line selfies (the starting line area was packed with non-racing people as well). I decided to butt my way forward as far as I could go without looking suspiscious. It makes you look like a jerk, but it is annoying and dangerous to have moving at too disparate of speeds. It was still too congested, but I forgot what it is like to be at a relatively big race (just under 10k just for the half).
First few miles were pretty slow. First 5k around 19:20-19:30, which was not making me happy. Most of the first miles were dark enough I couldn't see my watch that well and I wasn't taking splits anyway. My legs felt like they wouldn't turn over. Breathing felt like harder marathon effort. Honest hill around mile 3 going over the bridge and you get it back on the other side. I started to pick up things after that and got rolling okay.
Miles 4ish to 8ish were in Windsor, Canada. It was a nice area. Very metric. Looked a little different than my hometown of Windsor Maine.
The tunnel coming back was weird, hot, and creepy. Nice downhill and then a slight uphill for your efforts in the fart steamy air. Around miles 8 or 9 I tried to push because I knew I was probably in the 1:20 range. Passed a few people and worked on passing a few more in the final 5k, which I did. Around mile 11 my quad started to give out, which is rather strange as my quads are never an issue. Started to lose my legs at the 13-mile-mark, but made a decent attempt to kick. It's a long finishing stretch. Not Boylston street long, but long.
Did not cool down as my quad was painful (I think it is just a cramp). I did walk a bunch in the cold with my lips turning blue and teeth chattering because I have no sense of direction and couldn't find Megan.
Splits from Strava (even though they are likely not completely accurate):
6:06: 6:13, 6:19, 6:04, 5:47, 6:03, 5:58, 5:52, 6:06, 6:06, 5:59, 6:04, 5:58, 5:33 pace for partial
Satisfied with my time, which is 3 seconds slower per mile than a 10k 4 weeks ago. Lots of work to do, but I had a good time and raced fairly well.
PM: 16.1-mile ride. HR 126.
A good portion was on single track. It was cold and very beautiful and I had fun.
|
| Nike Zoom Streak LT2 White/Orange Miles: 14.60 | Cross Training Minutes 2018 Miles: 86.00 | Specialized Diverge Pro Miles: 16.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Lunch: 4.4 miles, averaged 10:14. HR 125.
Sore. Like, pretty much marathon sore. I think the downhills did it. I just don't run that hard downhill these days. Or any downhill really.
PM: 4.1 miles, averaged 9:49. HR 122.
On further reflection, there was also some concrete mixed in, especially on the downhills. That and a lack of a cool down would do it. Ouch.
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| Altra One 2.5 Black Miles: 4.40 | Saucony ISO Freedom Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| AM: 5.6 miles, averaged 9:52. HR 129.
Still very sore.
PM: 4 miles, averaged 9:55. HR 127.
|
| Altra One 2.5 Miles: 4.00 | Altra Escalante Miles: 5.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Lunch: 7.5 miles, averaged 8:38. HR 141.
PM: 4.25 miles, averaged 9:26. HR 128.
Less sore today. Took some pain reliever last night. Bike is in the shop getting some more aggressive tires for the Bloomer Cyclocross race this weekend. Still trying to decide about the ride for tomorrow night. Mostly the call was based on my running legs as I don't want to further put them in a recovery rut. They should be okay as long as I don't go hard. I will likely do it for some social time even though many guys likely won't be out there with the race. I am not taking the race that seriously, but I plan to compete the best I can. Just not interested in any sort of taper or anything. This will give me a way to approach my next cross race, which will be the first part of November if all goes well.
|
| Altra Escalante Miles: 4.25 | Altra One V3 Blue 2 Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch: 8.3 miles, averaged 7:52. HR 153.
Did some running near campus to get in a little elevation gain and change of scenary. Not sure why I didn't continue this practice when I started it when school began.
Hamstring kertwanged me a few times (lower hamstring area). I felt it ping when I picked up the pace a bit yesterday but thought nothing of it. It stopped but given that its a runner's (second) Achilles Heel, it's somewhat worrisome even though not constant.
PM: 4.3-mile ride. Equipment failure.
Picked my bike up after having new tires and some other stuff done and the electronic shifting wouldn’t work, so I was stuck in gear spinning out. Stopped and called the shop and brought it back in. Was really looking forward to the Thursday ride too. Hopefully I’ll be able to race Saturday. If not, I’ll really not be happy.
|
| Cross Training Minutes 2018 Miles: 20.00 | Altra One V3 Blue Miles: 8.30 | Specialized Diverge Pro Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM: 4.2 miles, averaged 9:40. HR 126.
PM: 6.2-mile ride to pre-ride the course. HR 141.
Got up early and got a short run in before helpging set up for the Bloom Cyclocross race. Waited to hear about my bike. Took a nap in the afternoon and got the call that it was good to go, so I skipped my run to pre-ride the course.
|
| Specialized Diverge Pro Miles: 6.20 | Saucony ISO Freedom Black/Green Miles: 4.20 |
| |
|
| | Race: |
Bloomer CX (Cyclocross Race) (5.4 Miles) 00:31:11, Place overall: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: Bloomer Cyclocross Race - ~12.5 miles total
This was my first bike race. I have been told that runners make strong cyclocross riders and at first I thought the discipline was goofy, but have grow quite curious and I think I am pretty hooked. It's very difficult and breathing wise feels like a very hard 5k-4-mile race.
I warmed up with one lap of the course and some around the parking lot and we lined up. I was freezing as it was cold and slightly rainy and I don't have proper cold weather biking gear (way too much money on bike stuff this year). I was second to last going through the grass sections on the first lap, but then quickly started to pick people off.
I wiped out several times on muddy, grassy turns as my bike skills are not very good yet. The discipline involves a bit of getting of the bike and running, so I think I was strong in these areas, but I lost a lot of time falling and not being able to shift very well late in the race as my right hand was numb. I try to push quite hard the second and third laps. My breathing was highly elevated and I was sucking air at the finish. It's basically supposed to be akin to cross country running. It was really hard, but I had a ton of fun. I am signing up for at least one more race this season, and I will likely approach next fall a little more seriously depending on my running goals and schedule.
PM: 7.5 miles, averaged 8:43. HR 139.
I was planning to run, so I snuck this in after watching some other races and going back to tear down. I saw many elite guys who are incredible athletes. Many of them would be really strong runners.
|
| Cross Training Minutes 2018 Miles: 78.00 | Altra Escalante Miles: 7.50 | Specialized Diverge Pro Miles: 12.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 2.00 | 0.00 | 0.00 | 12.20 |
| PM: 12.2 miles, averaged 8:02. HR 146.
Did a sporadic pickup for 2 miles and did 6:55, 6:20 without too much effort. Somewhat flat from the bike race yesterday but not too bad.
Looking forward to working back into things after a down/recovery week.
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| Altra One V3 Blue 2 Miles: 12.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
| Lunch: 7.7 miles, averaged 8:25. HR 141.
Got a delivery of two pairs of Kinvara 5s. Yep, Kinvara 5s. My absolute favorite shoe. I got between 700-900 miles on my first 5 pairs and ran two marathon PRs in them. Definitely the best all around shoe I've run in.
Hamstring still a bit sore and tight but it hasn't been doing the twingy thing it was doing last week.
PM: 7.9 miles, averaged 8:13. HR 146.
Nice evening. Foliage is peaking. Got in an honest easy paced run for once in the evening. Feeling recovered from Detroit. Took a while.
|
| Saucony ISO Freedom Miles: 7.70 | Saucony Kinvara 5 Blue (Vault) Miles: 7.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 3.50 | 0.00 | 17.20 |
| AM: 11.2 miles, averaged 8:01. HR 152.
20 x 1' On/Off @ 5k Effort
30'/20' down. It was fairly cold (39 degrees), but it warmed up a bit. 39 is fine with me anyway. Felt pretty good throughout the workout. Maybe a working a little bit harder than normal, but maybe this is the right effort for the workout as I was starting to really get blasted the last 10-15" of the last rep. About 5:43 average pace. Need to get the pace down on these. A cobweb clearer from the half marathon 9 days ago.
PM: 6 miles, averaged 10:02. HR 125.
Anxious and ticked off for now good reason, so I ran a little longer than my typical 4-mile shakeout after a morning workout.
|
| Altra One V3 Blue 2 Miles: 11.20 | Saucony Kinvara 5 Teal (Vault) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch: 6.7 miles, averaged 9:45. HR 127.
PM: 6.8 miles, averaged 9:34. HR 128.
Ran around a few of the neighborhoods and enjoyed Halloween vicariously. Foliage seems to be right at peak.
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| Specialized Diverge Pro Miles: 6.70 | Saucony Kinvara 5 Blue (Vault) Miles: 6.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM: 7 miles, averaged 9:21. HR 128.
PM: 6.1 miles, averaged 9:17. HR 127.
Headlamp died at the beginning of the run. It was fiarly dark. Peaceful, yet creepy.
Jeff Shadley informs me that I surpassed my 2017 mileage totals. 2017 was a rough year of multiple colds that knocked me so bad I took many days off. This might be my most consistent year even if it hasn't been my highest mileage. I have taken only 12 days off this year from running, but only 11 days completely off. At the end of my run streak this year, I did a short commute ride and then almost 40 miles in the evening.
|
| Altra One 2.5 Black Miles: 6.10 | Saucony ISO Freedom Black/Green Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| AM: 8 miles. Did some hill blasts.
Drills and Strides + 8 x 8" Hill Blasts
Cool and not quite raining, as it has been all week. Saw a few deer. I was social and pleasant to people. I was sluggish warming up, but felt pretty explosive on the blasts.
PM: 6.2 miles, averaged 9:39. HR 129.
|
| Saucony ISO Freedom Miles: 8.00 | Saucony Kinvara 5 Teal (Vault) Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 6.00 | 0.00 | 17.50 |
| Noon: 13.5 miles, averaged 7:26. HR 157.
6-Mile Steady State Tempo
4 up/3.5 down. Workout was supposed to be 40' aerobic builder. I figured I would probably go about 44'-45' and do around 7 miles if I was feeling good. On the warm up I felt pretty spry, which I did not expect given how my legs felt yesterday and how they have been feeling on Saturday workouts. Got out fast and tried to ease off but as is typical I actually sped up. After that I just tried to hang on and get through at least 6 miles. I left about 2-3' and could have kept going a little bit after 6 miles, but given that it was pretty fast and the effort was higher than it was supposed to be I called it good.
Splits: 6:16, 6:11, 6:17, 6:13, 6:16, 6:13 (6:15 average)
Averaged HR was 176, so a touch high. Pleased to be working the paces back down for workouts. It has been a little while since I was running workouts in the low-6s.
PM: 4 miles w/ Megan, averaged 10:21. HR 124.
Mileage PR by 1.3 miles. Previous high was 102 September 20-26 2015 during Philadelpia Marathon training. This was pretty good without a significant long run, just consistent doubles all week of about 65'. Most of the mileage was pretty slow so it doesn't actually feel that hard. 8-10 weeks of this probably would.
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 4.00 | Saucony Kinvara 5 Blue (Vault) Miles: 13.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| I’m Lunch: 6.6 miles, averaged ~10:00. HR 122.
PM: 6.5 miles, averaged 10:02. HR 124.
All in the dark. Peaceful though. Big buck at the park. Feeling good. Needed some big miles the last week to cleanse all the bad juju.
|
| Saucony ISO Freedom Miles: 6.50 | Saucony Kinvara 5 Teal (Vault) Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lunch: 8 miles, averaged 8:08. HR 148.
PM: 7 miles, averaged 9:18. HR 126.
It's election day tomorrow and I know nothing about politics or about Michigan. I'm an educated idiot and it's pretty sad.
|
| Altra Escalante Miles: 8.00 | Saucony ISO Freedom Black/Green Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.38 | 0.00 | 6.67 | 0.00 | 17.05 |
| AM: 17 miles, averaged 7:38. HR 158.
20 x 2' On @ 10-Mile Effort/Off @ Light Float (To Start)
It was warm, wet, and windy, so I was going to do this workout on the treadmill, but decided to just focus on effort and try not to fit the wind. The recoveries were supposed to be around 8' pace, which they were for roughly the first half and then it got hard. The wind killed me in a few places but I kept working and got through it.
Cover 6.62 miles in 40' or exactly 6:00 average
30' up/20' down.
Pretty knackered during the cool down. I also tweaked or pinched something in the top of my back/lower part of my neck on the first recovery when I stepped on some uneven grass. It was slightly painful and then kind of numb and tingly but it felt okay when I got moving. Now it just feels like I slept on it wrong. I will ice it later.
|
| Saucony Kinvara 5 Blue (Vault) Miles: 17.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
| Lunch: 6.8 miles, averaged 9:33. HR 127.
Cold and windy. Nice recovery run.
PM: 7 miles, averaged 9:17. HR 125.
Neck/back felt fine running. It was a little rough sleeping. Every time I rolled over I woke up. Took some pain reliever.
Late: AIS
|
| Altra One 2.5 Black Miles: 7.00 | Saucony ISO Freedom Miles: 6.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 1.00 | 0.00 | 0.00 | 15.50 |
| AM: 9 miles, averaged 7:12. HR 153.
Steady easy to light moderate with one slightly uptempo mile in 6:19 to finish it off. Felt strong. Nice not to plod for once.
PM: 6.5 miles, averaged 9:11. HR 127.
|
| Saucony ISO Freedom Black/Green Miles: 6.50 | Saucony Kinvara 5 Teal (Vault) Miles: 9.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lunch: 8.8 miles, averaged 7:25. HR 145.
PM: 6.2 miles, averaged 9:47. HR ~124-125.
It snowed today and I wasn't feeling it. Took a while to get out. Skipped my hill blast session as it would have made the timing of getting two runs in difficult with dinner prep and the like. Got some sleep today which felt great. Back and neck are still a little jacked up, but better than when it happened.
I found out yesterday that Mad Anthony CX was cancelled due to some permit issues with the city of Detroit and some other organizations. To compound matters the mounds at Fort Wayne where the course is has earth that contain material from indigenous remains. A hearty kudos to the race organizers for taking the matter seriously. It was supposed to be in the upper 20s and windy, so I cannot say I am disappointed. And I haven't been on my bike for two weeks. Might try for one more race this season or call it good and try to hit the gravel scene hard in the spring and summer and get in a full cyclocross season next fall.
|
| Altra One 2.5 Black Miles: 8.80 | Altra Escalante Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 3.60 | 0.00 | 0.00 | 8.70 |
| Lunch: 8.7 miles, averaged 7:25. HR 149.
Pulled workout due to GI issues. Taking the rest of the day off.
Plan was 45' aerobic builder + long strides and about 2 hours of total work. I started to notice my stomach was going south during the warmup, which almost never happens. I don't think I ever has a workout cut short due to GI issues (they usually hit after the hard running). Got through 3 laps and was working on the 4th when I decided things weren't going to settled. I assumed the bathrooms were closed this time of year so I hit the woods (one of the fewer and fewer areas we haven't knocked down for cookie cutter subdivisions and strip malls).
I tried to restart after that but it wasn't going to work. I barely made a second pitstop at our apartment complex. The issue was likely the 3 FiberOne bars I slept at around 6:00 this morning when I feed the cats. Megan eats the bars and I haven't paid much attention to them for a few years but stress and anxiety make me snack like crazy and these seem to be my new target.
Splits: 6:26, 6:25, 6:17, 6:11 (for .67)
Felt decent during the workout if a bit tired and my legs weren't much interested in turning over fludily when the wind hit, but I was working into it and think the last 18-20' would have been pretty fast.
Late: AIS
|
| Saucony Kinvara 5 Blue (Vault) Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| Lunch: 7.2 miles, averaged 9:03. HR 126.
PM: 6.5 miles, averaged 10:01. HR 117.
First few with Megan in the afternoon. We saw a deer.
|
| Miles With Megan Miles: 3.20 | Saucony ISO Freedom Miles: 7.20 | Saucony Kinvara 5 Teal (Vault) Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Lunch: 8.6 miles, averaged 7:32. HR 152.
Saw 5 deer. They usually wait until dark.
PM: 6.6 miles, averaged 9:54. HR 127.
Left achilles a little achy. It usually happens when I bumped my mileage up. A little snow coming tonight. Hopefully it doesn't mess up my footing for tomorrow's workout. Otherwise I'll just move it to the afternoon.
|
| Saucony ISO Freedom Black/Green Miles: 8.60 | Saucony Kinvara 5 Blue (Vault) Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 6.89 | 0.00 | 18.00 |
| AM: Took the morning off for extra sleep. It snowed and I wasn't sure about footing, so I moved the workout to the afternoon.
PM: 18 miles, averaged 7:36. HR 151.
Fartlek: 10 x 1' On/Off + 10 x 2' On/Off + 10 x 1' On/Off
5' jog between sets. Warmed up 30' cooled down to 18 miles (~19'). Weather was lightly windy but damp and cold. The park was plenty clear as it warmed up slightly throughout the day, but I think we got 3 inches of snow last night, which is considered a storm when it is not even the second half of November.
I was warned that this would be difficult. I was mostly worried about the 2' intervals as a solid set of 2' intervals at 5k effort isn't easy. Well, the last set was what really hurt. Felt strong overall and throughout. Covered 6.89 miles for the 40' of faster stuff or 5:48 pace, which doesn't seem that great considering I did make it into the 5:30 range for a solid number of these.
|
| Altra One V3 Blue 2 Miles: 18.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Lunch: 6.4 miles, averaged 10:12. HR 117.
Cold but sunny. Legs pretty heavy, but that was to be expected.
PM: 6.3 miles, averaged 10:15. HR 116.
Legs weren't quite firing on all cylinders. Kind of flopped around at times. Just tired. Cold and damp.
|
| Saucony ISO Freedom Miles: 6.40 | Saucony Kinvara 5 Teal (Vault) Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch: 8 miles in 60' on the treadmill. HR 156.
Slept in a bit and ran at Oakland during lunch. I made a smart decision and drank last night during the week, so I didn't get up early. 7:30 pace feels easier outside right now. Got up a good sweat though, which hasn't been happening in the cold. It's snowing again. I checked out some of the Spin Bikes and they have a nice one. I need to do some cycling in the next few months or I am going to get killed on the Thursday rides in March and April (or whenever the roads are good, could be July with the way winter is coming in).
PM: Off.
Had a long and important conversation with a student. I was going to head to Planet Fitness, but it was just too late to get dinner on the table at a reasonable hour.
|
| Altra One V3 Blue Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Lunch: 7.9 miles w/ 8 x 8" hill blasts.
3.7 up/4.2 down. 3' walkabout recovery. Drills and strides prior. It was very damp and very cold. Patches of snow, but very manageable.
PM: 7.2 miles in 60' on the treadmill. HR 146.
|
| Altra One V3 Blue 2 Miles: 7.20 | Saucony Kinvara 5 Teal (Vault) Miles: 7.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.74 | 0.00 | 6.58 | 0.00 | 16.32 |
| Lunch/PM: 16.3 miles, averaged 7:45. HR 149.
4 x 10' w/ 3' Jogs, 5' Jog, then 6 x 45" Strides w/ 1:15 Jogs
Interval 1: 6:04 (168 BPM)
Interval 2: 6:05 (168 BPM)
Interval 3: 6:04 (168 BPM)
Interval 4: 6:06 (167 BPM)
30' up/30' down. Felt pretty good throughout. Did 1/2 mile at ~marathon effort to try to get rolling as I used to several years ago. Legs weren't quite firing. Breathing felt good. Strides felt like they had some pop even though they weren't fast.
Weather was in the upper 30s, which felt pretty ideal.
Night: AIS and PT routine |
| Saucony Kinvara 5 Blue (Vault) Miles: 16.32 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Lunch: 6.3 miles, averaged 10:16. HR 118.
PM: 6.4 miles, averaged 10:08. HR 117.
First 4 w/ Megan in PM
Night: AIS and PT routine
|
| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 6.30 | Saucony ISO Freedom Black/Green Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Lunch: 8.7 miles, averaged 7:28. HR 148.
PM: 6.5 miles, averaged 10:01. HR 124.
|
| Altra Escalante Miles: 6.50 | Saucony Kinvara 5 Teal (Vault) Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 6.20 | 0.00 | 13.00 |
| AM: Moved workout to afternoon due to ice and snow.
PM: 13 miles, averaged 7:23. HR 154.
10 x 1K w/ 35” Recoveries (3:46 average or 6:04 pace)
It took me longer to get out than planned, but I got the faster stuff in before it got dark. It was cold and the wind was bone chilling.
30’ up. Started a bit too slow and the first jog too fast. You just need to shuffle your feet. These ultra short recovery workouts are always strange. Tough to find rhythm. Felt pretty solid overall. Glad I got it in. I was starting to feel like skipping.
|
| Saucony Kinvara 5 Blue (Vault) Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch: 6.6 miles, averaged 9:55. HR 121.
PM: 6.8 miles, averaged 9:34. HR 121.
Cold and damp. 23 in the PM but with the humidity in the upper 50s and some wind the feels like temp was 14. Cold tomorrow too.
Late: AIS and PT routine.
|
| Saucony ISO Freedom Miles: 6.60 | Saucony ISO Freedom Black/Green Miles: 6.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 1.00 | 0.00 | 12.20 |
| AM: 12.2 miles, averaged 7:35. HR 147.
Pace felt quite easy. HR in upper 140s for 7:15-7:30 pace. Very cold again. Did a hot mile to finish in 5:44. It felt hard but not too hard.
Headed to Toledo.
Happy Thanksgiving!
|
| Saucony Kinvara 5 Blue (Vault) Miles: 12.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| Lunch: 10.2 miles, averaged 8:23. HR 140.
Out and back on the University of Toledo trail, which features miles 21-24 of the marathon. Flat but it will be seem like forever as it’s also straight.
PM: 4.1 miles, averaged 10:37. HR 119.
Went back out just a few hours later with Megan after I did some light grading.
|
| Miles With Megan Miles: 4.10 | Saucony Kinvara 5 Teal (Vault) Miles: 14.30 |
| |
|
| | 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, averaged 7:49. HR 155.
Easy to moderate to uptempo finish. Cripplingly hungover. Enjoyed the run.
|
| Saucony Kinvara 5 Teal (Vault) 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. 41 days on.
Didn't want to get out of bed. Body and mind are rebelling in the final weeks of the semester. We drove back from Toledo.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Lunch: 8.5 miles in 65' on the treadmill. HR 156.
Picked it up a good bit the last 7-8' with the last ~2.5' @ 10MPH. Did a quick set of hip machines after.
PM: 7 miles, averaged 9:19. HR 137.
Late: AIS
|
| Altra One V3 Blue 2 Miles: 8.50 | Saucony ISO Freedom Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 3.40 | 0.00 | 18.00 |
| AM: 13 miles, averaged 7:51. HR 152.
20 x 1' On/Off + 10 x 30" On/Off
Around 5k effort for the 1' and a bit faster for the 30". Didn't want to get out of bed, but I got out eventually. Cold, windy, and damp. November has not been pleasant. 30' warm up w/ a few half-hearted strides. Workout went fairly well. The 30" are tougher than they look on paper, but they aren't terrible. I did this workout within the last year but cannot remember when. Cooled down to 13 miles.
Weight really got away from me again. Oh well.
PM: 5 miles, averaged 9:54. HR 131.
|
| Altra Escalante Miles: 5.00 | Saucony Kinvara 5 Blue (Vault) Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: 6.2 miles, averaged 10:14. HR 121.
PM: Off. I was exhausted and I’m tired of running in the dark and cold.
|
| Saucony ISO Freedom Black/Green Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| AM: Off. Couldn't get out of bed.
PM: 7.7 miles, averaged 8:32. HR 146.
Much needed run. Should have got out for a short run this morning. I had an owl hooting at me.
|
| Altra One 2.5 Black Miles: 7.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Lunch: 8.9 miles, averaged 7:20. HR 158.
A little out of the maintenance zone, but it didn't feel that hard. Legs felt good. Too many Voodoo Ranger IPAs. Layed in bed through the morning.
PM: 6.2 miles, averaged 9:53. HR 131.
|
| Saucony ISO Freedom Miles: 6.20 | Saucony Kinvara 5 Teal (Vault) Miles: 8.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 8.25 | 0.00 | 0.00 | 17.70 |
| PM: 17.7 miles, averaged 7:38. HR 158.
55' @ Marathon Effort + 6 x 45" Strides
Slept through the morning and lunch and finally got rolling in the afternoon. Wasn't sure I was going to make it out, but I got it done.
Warmed up 3.9 miles. Did 8.25 miles in 55' or 6:40 average. Pace was slower than expected, but also not suprising. Effort felt about right for how I usually go an 8-mile tempo. HR was a bit over marathon effort. Took a 5' plod and did the strides. Those felt decent. Slow to start, faster to finish. Cooled down about 30'.
|
| Saucony Kinvara 5 Blue (Vault) Miles: 17.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| PM: 6.3 miles, averaged 10:20. HR 131.
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| Saucony Kinvara 5 Teal (Vault) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Lunch: 7.3 miles, averaged 8:55. HR 140.
Legs were like concrete. Good run though.
PM: 7.9 in 70' on the treadmill. HR 141.
The last 10' I increased the pace from where I always start (1.5% up to 7% or so). Felt good to run nice and easy without absolutely plodding as today was technically a maintenance day. Tough workout on tap tomorrow.
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| Altra One V3 Blue 2 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 7.40 | 0.00 | 16.00 |
| AM: moved workout to afternoon. Couldn't get out of bed.
PM: 16 miles, averaged 7:44. HR 151.
12 x 1K w/ 35" Recoveries
4 up/4 down. Did a longer warm up and cool down just because I felt like it. I knew this workout would be tough, and it is very difficult. I used a section of road that I measured out to be a kilometer and just used that and treated it like repeats, even though the recoveries are so short you barely have time to shuffle before you need to turn around and start running again.
Averaged 3:45/3:46 per k or 6:03/6:04 per mile, which I think is about the same as two weeks ago for the 10 x 1k version. Given how I have felt, I was happy with this. My legs threatened to tie up about half way through the last repeat but I straightened out and finished strong. I think the goal is to extend these out over the course of the next few months (not necessarily with such short recovery), so this will become marathon pace.
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| Saucony Kinvara 5 Blue (Vault) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| AM: 6.2 miles, averaged 10:13. HR 121.
Lunch: 6.7 miles, averaged 9:40. HR 129.
Couldn't sleep after feeding the cats at 5:00, so I headed out around 6. It was pretty frosty. Might be the first time ever doubling an AM run and lunch run that has an appropriate time gap between runs. I might jump on the Spin Bike at the gym later to test out how it works.
PM: 60' easy spin. HR 128.
I wore my clipless shoes, which locked right into the machine. It will work for some winter training but it's not too exciting. Nice machine though.
Megan and I went to the women's basketball game after. Megan said we might not do well with it being Michigan State. I thought she was wrong for, at most, 5 minutes. We lost something like 102-60something. We met with Bruna, an exchange student we are paired with. She doesn't live with us, but the university organizes acvitivites and it gives the student a contact. I haven't been doing any of the events, but Megan has been doing a lot. She's much better at it than I am. It made for a long day on campus, but it was a good time and important.
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| Cross Training Minutes 2018 Miles: 60.00 | Saucony ISO Freedom Miles: 6.20 | Saucony Kinvara 5 Teal (Vault) Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM: 30' on a Woodway Curve. HR 161.
Couldn't get out of bed to get my morning run in and decided to work between individual meetings with students. I ran at the fitness center on campus, which is a bad time of day to go as I see all of my students, who I love but not when I am exercising. After going on the Curve, I was going to do the Stair Master but I am exhausted and having trouble making basic decisions and giving simple explanations. I tried a regular treadmill, but I don't like the setup there, my iPod died, and my hat wouldn't stay velcroed, so I threw in the towel and skipped out. I was not happy when I left.
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| Altra One V3 Blue Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 7.3 miles on the treadmill in 60’
I figured the park was closed due to unsafe ice and it was. Guess I might not break 3000 lifetime laps this year!
PM: 6 miles on the treadmill.
That late coffee was a bad idea. Managed 51’ of my planned 65-70’. Last days of classes. Exhausted. Can’t think straight and I have a lot of work to do.
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| Altra Escalante Miles: 6.00 | Altra One V3 Blue 2 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.33 | 9.17 | 0.00 | 0.00 | 18.50 |
| PM: 18.5 miles, averaged 7:57. HR 146.
60' @ Marathon Effort, 5' Jog, 6 x 45" Strides (75" Jogs)
Warmed up 4 miles with Megan. I had terrible indigestion and wasn't sure the workout was going to fly, but it went well. I didn't doing any strides or faster portions, so I went from 9:15 straight to 6:30s, which worked fine. I felt strong the whole time and the effort was just right, unlike last week when it was a little to high for the purpose of the workout. Almost no change in effort from 6:40 pace to 6:20 pace.
Splits: 6:39, 6:39, 6:36, 6:37, 6:31, 6:30, 6:23, 6:22, 6:22 pace for partial mile
Averaged 6:32
Heart rate was 163-166, so right no the money. Strides were tough because I couldn't see in the dark and my headlamp was knocking about. Cooled down 30'.
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| Miles With Megan Miles: 4.00 | Saucony Kinvara 5 Blue (Vault) Miles: 18.50 |
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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 |
| Lunch: 6.3 miles, averaged 10:24. HR 123.
Nice and sunny. Needed it.
PM: 6.4 miles, averaged 10:08.
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| Saucony ISO Freedom Miles: 6.30 | Saucony Kinvara 5 Teal (Vault) Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lunch: 8.2 miles, averaged 7:54. HR 150.
PM: 6.8 miles, averaged 9:33. HR 131.
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| Altra Escalante Miles: 8.30 | Saucony ISO Freedom Black/Green Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 7.00 | 0.00 | 18.00 |
| PM: 18 miles, averaged 7:39. HR 153.
20 x 2' On/Off
I remember when I thought 10 x 2' @ 5k effort or a touch faster was hard. This took a good deal of concentration.
Warmed up 4 miles with some strides, and my legs were actually moving. I did them on a pace loop of approximately 1/4 mile to help with concentration, knowing that I would likely hit one loop in 90" or less then have a slight push to finish. Stride felt like it was opening up a bit. It has felt clunky lately.
The last few reps were tough. IT started to get dark and I didn't bring my headlamp because I calculated the total workout minutes as 40 rather than 80, so being back at sundown turned into sundown + 40'. I worked fine though. I cooled down to 18 miles, which was something like 5k. Covered 7 miles for the total 40 minutes or 5:42 average. Getting things back slowly.
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| Saucony Kinvara 5 Blue (Vault) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| Lunch: 6.7 miles, averaged 9:50. HR 126.
PM: 6.6 miles, averaged 9:56. HR 125.
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| Altra One 2.5 Black Miles: 6.60 | Saucony ISO Freedom Miles: 6.70 |
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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 |
| Lunch: Off.
PM: 4.25 miles, averaged 10:22. HR 120.
Planned to run at lunch, but was in bed all morning and decided to get some work done. This pretty much ensured that I didn't get my ride it that I promised myself. I managed to get out with Megan. Had she had plans to go to the gym instead I would have taken a 0.
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| Miles With Megan Miles: 4.25 | Saucony Kinvara 5 Teal (Vault) Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM: 8.4 miles, averaged 7:47. HR 158.
Effort was a bit high but it was fairly warm (42 degrees) and I was slightly overdressed, which almost never happens this time of year.
Evening: 6.6 miles, averaged 9:50. HR 133.
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| Altra Escalante Miles: 6.60 | Altra One V3 Blue 2 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 10.00 | 0.00 | 0.00 | 19.70 |
| PM: 19.7 miles, averaged 7:20. HR 152.
65' @ Marathon Effort, 5' Jog, 6 x 45" Strides
Got up very late again and was going to move the workout to tomorrow for no good reason other than being hungover and lazy. After some coffee and a little grading I headed out.
Warmed up 4 miles with a few strides and got down to business. I did this on my winter tempo loop that is almost exclusively concrete. It certainly felt like it. Legs didn't have a lot of bounce but felt generally good, especially after 5 miles when I finally got rid of most of my phelgm. I hit 10.09 miles in 65'. The strides were not fast, but after 100' on your feet you tend to just focus on form and try to spin the wheels a bit. Cooled down 30'
I think other than a couple 20 milers on the treadmill this is my longest run in Michigan, but I haven't checked. With an 18-mile mid-week workout this was a really solid week. I skipped my hill blast for the third week in a row, but I will get back to those next week. Given the mess mentally that I am at the end of the semester, I'm getting it done.
Splits: 6:29, 6:29, 6:27, 6:28, 6:27, 6:29, 6:26, 6:25, 6:25, 6:19, 5:55 (short partial mile); Averaged 6:26.5. HR just under 166.
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| Saucony Kinvara 5 Blue (Vault) Miles: 19.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| Lunch: 6.3 miles, averaged 10:26. HR 121.
Full sun at lunch. It was nice.
PM: 6.6 miles, averaged 9:56. HR 124.
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| Saucony ISO Freedom Miles: 6.30 | Saucony ISO Freedom Black/Green Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| Lunch: 8.2 miles, averaged 8:00. HR 144.
PM: 6.4 miles, averaged 10:11. HR 123.
First few with Megan. Broke the four hour rule, but it was nice to not run the whole time in the dark. Tough workout tomorrow.
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| Miles With Megan Miles: 4.30 | Altra One 2.5 Black Miles: 6.40 | Saucony Kinvara 5 Teal (Vault) Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 7.40 | 0.00 | 0.00 | 15.00 |
| PM: 15 miles, averaged 7:23. HR 158.
12 x 1k w/ 35" Recoveries
I did this workout 2 weeks ago and it is one of the hardest I've ever done I think. It was somewhat cold (seasonable) and nice and sunny. I had a perfect 1k loop marked out, but decided the track might be best.
Warmed up 3.7 miles with a few strides and a fence jump. They lock the track this time of year, but the fence is low. And someone on the blog once told me, and I am probably misquoting, "A locked track is an invitation to jump the fence." Other than one set of 200s and maybe one other easy run I haven't been on the track since 2016 in Philadelphia.
My watch ended up splitting early, so I think the paces were generous. I didn't go solely by my lap timer because I wasn't 100% committed to running the workout on the track. So most reps were around 3:40 or 3:42, which was on the faster end of what I did two weeks ago. I figure it was probably 8-10 seconds slow, so my 5:50s were low 6s, which is fine. The effort was where it needed to be. The last 3 reps took a lot a grit to complete.
Cooled down 3.4 at a mostly honest cool down pace. Glad to get another tough one in.
Submitted my grades last night around 11. That was a bit ahead of last fall, which I think was just after 1 AM.
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| Saucony Kinvara 5 Blue (Vault) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| Lunch: 6.8 miles, averaged 9:37. HR 129.
PM: 6.8 miles, averaged 9:36. HR 126.
Late: AIS, PT routine, and sit ups
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| Saucony ISO Freedom Miles: 6.80 | Saucony ISO Freedom Black/Green Miles: 6.80 |
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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: 8.2 miles, averaged 7:56. HR 156.
A little rough. Dehydrated.
Evening: 4 miles, averaged 9:46. HR 130.
Very light rain on both runs. Headed to Maine tomorrow for a week. Hoping to get something in in the morning.
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| Saucony ISO Freedom Black/Green Miles: 4.00 | Saucony Kinvara 5 Teal (Vault) Miles: 8.20 |
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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 |
| AM: 7 miles, averaged 8:11. HR 147.
Pre-Flight. Legs crabby the last two days. Did a quarter mile pickup at the end around 6’ pace.
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| Altra One V3 Blue 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM: 8 miles, averaged 8:45. HR 140.
PM: 6.3 milled, averaged 8:27. HR 142.
First few miles with Megan on morning run. It was 50 or so, which is well above normal in these parts. Sunset was 4:02 today.
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| Miles With Megan Miles: 2.00 | Altra Escalante Miles: 6.30 | Saucony ISO Freedom Miles: 8.00 |
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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 |
| Lunch: 8 miles, averaged 9:10. HR 130.
First few w/ Megan. We stayed up late with my Mom. I ate 5 or 6 meatballs and paid for the indigestion during the run and throughout the day. It turned cold again, but it was nice and sunny.
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| Miles With Megan Miles: 2.00 | Saucony Kinvara 5 Blue (Vault) Miles: 8.00 |
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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, averaged 8:31. HR 140.
First few with Megan. Nice and sunny, but cold.
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| Miles With Megan Miles: 2.50 | Saucony Kinvara 5 Blue (Vault) 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. Knew it was likely.
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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. Should have got out. First two days off in a row this year.
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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, averaged 8:13. HR 156.
Dehydrated and diet has been garbage. Felt good to get out. First few with Megan. Quite cold. Back to Michigan tomorrow. We went ice skating and ice fishing with my nieces and nephews and my siblings. It’s been a long time since I’ve ice skated. The ice was perfect. Rare conditions in these parts. 6-7 inches of smooth black ice.
Have a mild but annoying cold. First one since February or March 2017 I think.
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| Miles With Megan Miles: 2.00 | Saucony Kinvara 5 Blue (Vault) Miles: 10.00 |
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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 |
| PM: 8.5 miles, averaged 9:14. HR 140.
First 4+ with Megan. On my second loop I almost got nailed by a skunk. It was in launch mode, but didn't fire.
Thought I might have missed my blogiversary, but it is today and I was glad I didn't miss the run. We got back to the Detroit area around 4:00. We got a bit of snow in Maine this morning, so driving wasn't exactly relaxing. However, it did turn to rain farther down the interstate, which helped.
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| Miles With Megan Miles: 4.30 | Saucony ISO Freedom Miles: 8.50 |
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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 |
| Noon: 8 miles, averaged 8:05. HR 153.
Weight up from down week and holidays, but I expected that. We go back to school already at the end of this upcoming week. Break is far too short, but the long summers are pretty great.
PM: 7.3 miles, averaged 8:56. HR 142.
Still a bit of a cold, so I will likely not do the scheduled weekender this weekend and just get two easyish runs on.
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| Altra Escalante Miles: 8.00 | Saucony Kinvara 5 Teal (Vault) 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 |
| AM/Lunch: Off. Cold shifted and despite feeling ready to get some miles in I crashed a bit and layed around and ate some nutitious food and read. Took a nap to get some more rest.
PM: 15.6-mile ride. HR 139.
Decided with the sunshine and fact that I have been dying to get on my bike I figured I would just do a short one to test the bike (given that I haven't been on it since Bloomer Cx in October) and some cold weather gear. Most of my running stuff will work, but I need some shoe covers.
I did manage to avoid wiping out on the Clinton River Trail, which had light packed snow. The issue was that a service vehicle put some ruts down the trail and my front tire washed out. I managed to unclip and not go down. The second time it happened, my right calf cramped so hard from twisting I thought I tore something. Just a bad cramp. I can see why a fat bike would be adventageous.
Clothing/Weather Notes for Future Comparison: 36 degree, winds 10 to 15 MPH, humidity 52%, feels like 28 degrees. Wore hat, buff from Detroit 5k, helmet (which I took off without initially), Under Armor base layer, KLM non-thermal long sleeve jersey, and Ice Breaker running jacket (core and arms all good). Heavy gloves specific for cycling (liner gloves as the temp drops might be necessary). Runderwear, 2XU thermal running tights, and regular bibs. Socks = Darn Good light wool. Not warm enough. Probably 40+ would be okay. Jacket blocked wind fairly well, but cannot remember if it specifically is designed to block wind. I think with warmer feet I might be able to get into the low 30s as long as the wind isn't too strong.
Night: AIS and PT routine
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| Cross Training Minutes 2018 Miles: 61.50 | Specialized Diverge Pro Miles: 15.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Lunch: 8 miles, averaged 7:29. HR 165.
HR quite elevated, probably due to my cold. Legs felt smooth and powerful despite some muscle deadness from the bike.
PM: 6.4 miles, averaged 9:23. HR 156.
Megan and I went to the gym. HR still elevated. Did inclines of 1.5-4%. Did some strides. I will likely do a short end of year report. I will say it was a great rebuilding year and my most consistent. 15 total days off. 13 days completely off (still rode those days)
Happy New Year!
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| Altra One V3 Blue 2 Miles: 6.40 | Saucony Kinvara 5 Blue (Vault) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3154.84 | 146.70 | 197.36 | 21.59 | 3520.49 |
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| Altra The One Miles: 64.05 | Altra One V3 Miles: 541.15 | Miles With Megan Miles: 212.30 | Brooks Launch 3 Red Miles: 76.25 | Cross Training Minutes 2018 Miles: 4156.30 | Altra One 2.5 Miles: 566.45 | Nike Pegasus Miles: 30.25 | Altra Escalante Miles: 388.95 | Altra One 2.5 Black Miles: 511.85 | Specialized Diverge (Gravel Bike) Miles: 665.50 | Nike Zoom Streak LT2 White/Orange Miles: 111.50 | Altra One V3 Blue Miles: 187.10 | Altra One V3 Blue 2 Miles: 294.10 | Specialized Diverge Pro Miles: 330.00 | Saucony ISO Freedom Miles: 165.90 | Saucony ISO Freedom Black/Green Miles: 94.70 | Saucony Kinvara 5 Blue (Vault) Miles: 255.92 | Saucony Kinvara 5 Teal (Vault) Miles: 139.75 |
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