| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.02 | 1.00 | 5.00 | 3.00 | 70.02 |
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| Newton Trainers 3 Miles: 15.20 | Newton Trainer 4 Miles: 7.00 | Newton MV2 Miles: 21.92 | Newton Trainer 5 Miles: 11.30 | Saucony Kinvara Miles: 14.60 |
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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 |
| New loop. Norma Jean Addition (maps don't lie), which I will likely change to "Norma Jean's Cannon" because the shape on my Garmin looks like a cannon - 15.2 miles, averaged 7:55 30 degrees with rain and freezing rain. Feet were soaked from mile 3. Somehow a very enjoyable run. Glad I got home when I did. I could hear ice forming under my feet.
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| Newton Trainers 3 Miles: 15.20 |
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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 |
| North side - 7 easy miles, averaged 8:45 |
| Newton Trainer 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.32 | 0.00 | 0.00 | 3.00 | 10.32 |
| 800m repeats on Rome Drive. 3.2 warm up, drills, and strides. 6 x 800m w/ 2 min slow recoveries. Goal was 3:00-3:05. Reps were 2:58.4, 3:00.1, 3:00.0, 3:00.4, 3:01.6, 2:57.3. Averaged 2:59.63. 3.16 mile cool down home.
Not mind blowing speed obviously, but this is at least a 13-second average improvement from last spring when I started formal speed work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 1.00 | 0.00 | 0.00 | 11.30 |
| 231 to 275 S and back - 11.3 miles, averaged 7:49 w/ 1 mile at MP coming up the hill For the second week in a row a gent was very concerned about the warmth of my legs (it's 34 degrees but it feels colder. but still).
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| Newton Trainer 5 Miles: 11.30 |
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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 |
| North side - 7 miles easy, averaged 8:38 |
| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 5.00 | 0.00 | 11.60 |
| Friday workout. 5 x 1 mile LT repeats. 3.10 mile warm up to the golf course. Then 5 x 1 mile at LT pace w/ 2 minute recovery jogs. Was planning planning on HMP, but I got my legs moving and felt good despite some 20ish MPH winds, and at this point I have no idea what my HMP is. Solid effort either way. Splits were 6:21.8, 6:19.2, 6:18.6, 6:16.7, 6:14.8, averaged 6:18.2 Then 2.76 mile cool down home. Very pleased with this one.
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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 |
| North side - 7.6 miles, averaged 8:20 50 degrees and sunny. Windy, but I'll take it. Colder weather returns soon.
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| Saucony Kinvara Miles: 7.60 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.02 | 1.00 | 5.00 | 3.00 | 70.02 |
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| Newton Trainers 3 Miles: 15.20 | Newton Trainer 4 Miles: 7.00 | Newton MV2 Miles: 21.92 | Newton Trainer 5 Miles: 11.30 | Saucony Kinvara Miles: 14.60 |
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