| 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)
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.70 | 10.00 | 3.30 | 0.00 | 108.00 |
|
| Altra Escalante Miles: 18.40 | Saucony ISO Freedom Miles: 24.90 | Saucony ISO Freedom Black/Green Miles: 13.80 | Saucony Kinvara 5 Teal (Vault) Miles: 20.50 | Altra One V3 Blue 2 Miles: 12.40 | Cross Training Minutes 2019 Miles: 65.00 | Altra One V3 Blue Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| Lunch: 8.3 miles, averaged 9:54. HR 126.
Felt really good. Cold and a little windy, but nice and sunny.
PM: 6.4 miles, averaged 10:09. HR 122.
|
| Altra Escalante Miles: 6.40 | Saucony ISO Freedom Miles: 8.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM: 8.3 miles, averaged 8:29. HR 141.
13F/-10.5C. I think these are he coldest temperatures I have run in since my last winter in Indiana. It wasn't bad, particularly given that the air was nice and still. I have been catching some sunrises, and I have been thinking of all the sunrises I have missed as a runner. I just don't like to get up and run early. Although not really that early, I have been getting up at a decent hour to get in my morning run before teaching. It feels good.
PM: 7 miles, averaged 9:24. HR 129.
|
| Saucony ISO Freedom Black/Green Miles: 7.00 | Saucony Kinvara 5 Teal (Vault) Miles: 8.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 3.30 | 0.00 | 16.40 |
| AM/Lunch: 12.4 miles, averaged 8:03. HR 154
20 x 1' On/Off
Warmed up 4 miles. Cooled down 3. I did not have much turnover today. Barely 6' pace to start. Finished at 5:20 pace. I was a lot faster several weeks ago, but my legs are loaded with mileage.
PM: 4 miles in 45:40 on the treadmill. HR 128.
Ran extremely slow to keep HR down. Did a short set of weights after.
Pec flys 3 x 12 @ 50#; Chest press 3 x 12 @ 55#; Shoulder press 3 x 8 @ 50#; Pull down 3 x 12 @ 70#
|
| Altra Escalante Miles: 4.00 | Altra One V3 Blue 2 Miles: 12.40 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| AM: 8.3 miles, averaged 10:16. HR 126.
Nice morning for a recovery run other than roads being extremely slick. Once I got to the park the gravel had nice grip.
PM: 6.8 miles, averaged 9:34. HR 128.
|
| Saucony ISO Freedom Miles: 8.30 | Saucony ISO Freedom Black/Green Miles: 6.80 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 8 miles easy to moderate to harder on the treadmill. HR 152.
Treadmill paces felt much harder than outside. Did a short set of weights: bicep curls 2 x 10 @ 70# and 1 x 10 @ 50#; Tri press 3 x 12 @ 50#; Bicep curl (machine 2) 3 x 12 @ 70#?
PM: 7 miles, averaged 9:14. HR 132.
|
| Altra Escalante Miles: 8.00 | Saucony Kinvara 5 Teal (Vault) Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 65' Spin Class @ Oakland. HR 148. Avg Power 213 Watts.
I enjoyed the class. Figured it would make indoor training on the bike more managable. It did. Did some simulated climbing to start working those muscles for spring gravel races.
Lunch: 8.3 miles, averaged 9:07. HR 131.
PM: 5.3 miles, averaged 10:23. HR 123.
Took two naps today. The recovery kind, not the depressed and need to shut out the world kind. It was quite glorious.
Night: AIS and PT
|
| Saucony ISO Freedom Miles: 8.30 | Saucony Kinvara 5 Teal (Vault) Miles: 5.20 | Cross Training Minutes 2019 Miles: 65.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles in 2:32 on the treadmill. HR 157.
75’ @ Marathon Effort
It snowed bit, so I wasn’t sure about the footing, so I hit the treadmill. Warmed up 4 slow miles with a progression at the end. I knew that the effort would be too high if I tried to mirror the road paces. Started at 8.0MPH to be conservative and worked down to 8.5MPH. It quickly became unsustainable, so I backed it off and dialed it in by heart rate, keeping it at 165 BPM. I almost pulled it at 12’, but refocused knowing I wouldn’t get my miles in otherwise. Ended up pleased to get through it.
Skipped the scheduled long strides and just plodded out a 4-mile cool down for 18 total miles.
That’s a small mileage PR for the week. About 2-3 miles over one in November.
Night: AIS, PT, and push-ups
|
| Altra One V3 Blue Miles: 18.00 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.70 | 10.00 | 3.30 | 0.00 | 108.00 |
|
| Altra Escalante Miles: 18.40 | Saucony ISO Freedom Miles: 24.90 | Saucony ISO Freedom Black/Green Miles: 13.80 | Saucony Kinvara 5 Teal (Vault) Miles: 20.50 | Altra One V3 Blue 2 Miles: 12.40 | Cross Training Minutes 2019 Miles: 65.00 | Altra One V3 Blue Miles: 18.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|