| 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 | | 30.40 | 0.00 | 0.00 | 0.00 | 30.40 |
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| Altra Rivera Miles: 18.20 | Saucony ISO Freedom 3 Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| AM: 9.8 miles, averaged 9:12. HR 145.
30' easy, 30' steady, 30' easy
7:49 pace @ 162 BPM. Slow progress. Hit two miles around 7:30 pace toward the end, but it had a little downhill. This week the workouts will extend the steady portions out. It's actually a nice little effort to run by as I don't concern myself with pace and it isn't too hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM: 6.1 miles, averaged 10:35. HR 124.
Recovery. HR seemed somewhat low and did have a few drops, but it generally does. Maybe it was just not having to run over completely covered surfaces.
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| Saucony ISO Freedom 3 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 120' on the trainer. 222W. HR 141.
6 x 10' @ 90-95% (4')
Good workout. 288W @ 157 avg HR. HR stayed quite low and I exceeded targets as the workout went on: 272/275 (148 BPM), 278/275 (153 BPM), 289/285 (156 BPM), 287/285 (161BPM), 300/290 (162 BPM), 305/290 (165 BPM)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM: 6.1 miles, averaged 10:40. HR 125.
Recovery. Legs felt solid. Just kept it slow and the HR down. Pace has dropped for these recovery runs considerably and I have no issues keeping my HR in the 120s. Snow has mostly melted except for where it refroze from slush. I have some steadier minutes this week, so looking forward to safer ground.
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| Saucony ISO Freedom 3 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: ~120' on the trainer.
14' WU (146W, HR 102), 60' w/ 40' group ride (214W, HR 142), 20' race (295W, HR 169), 26' CD (128W, HR 125)
Decided to do a group ride, which I thought was going to be a straight steady effort, but the pace yo-yoed and we did some sprints, which was actually fun. Just wasn't what I was planning on. Saw that there was a race on the new Scotland course, so I jumped into that. Good effort.
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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 |
| AM: 8.4 miles, averaged 8:54. HR 147.
20' easy, 20' steady, 5' jog, 10' steady, 20' easy
7:39 (162) for 20' and 7:20 (166) for 10'
PM: 60' on the trainer. 111W. HR 94.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 120' on the trainer. 190W. HR 127.
Planned on three hours, but got kinda bored and wanted to see the boys before their nap.
We had friends come stay. Their little boy was boy in March of 2020, so a few months older than the boys, but they are about his size.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.40 | 0.00 | 0.00 | 0.00 | 30.40 |
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| Altra Rivera Miles: 18.20 | Saucony ISO Freedom 3 Miles: 12.20 |
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