| 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 | | 68.90 | 8.00 | 9.00 | 0.00 | 85.90 |
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| Kinvara 5 Blue Miles: 21.85 | Mizuno Musha Miles: 12.00 | Newton Gravity LE Miles: 7.50 | Saucony A5 Miles: 15.30 | Newton MV3 Miles: 13.50 | Saucony A6 Miles: 9.00 | Newton Gravity III Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 8.00 | 0.00 | 0.00 | 15.25 |
| AM/Lunch: Flourtown Tempo Loop - 15.25 miles, averaged 7:06
4 up/3.25 down w/ 8-mile tempo. Ran by effort. No cheating/Easter Egg Splits. Results were good. Just under 6:23 average. It helps that I have two 20 milers and a 17er under my belt already. Still, pleased with this as a start. It was a solid progression and I felt I could have pushed on harder if asked to for 2 more miles.
6:31, 6:31, 6:29, 6:26, 6:20, 6:15, 6:17, 6:12
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| Kinvara 5 Blue Miles: 15.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM/Lunch: 7.5 miles easy. Stretching and core.
Extremely slippery from melting and then reglazing. Managed to stay on my feet.
PM: Treadmill - 8 miles in about 58 minutes (I punched the emergency stop at 7 miles and about 51 minutes). Felt really good. Did some strides.
I made homemade ice cream last night with the maker my mom got me for my birthday. It is really really good. Unfortunately, it's going to have to be about a once a month treat to help maintain my weight, but man is it a delicious treat!
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| Mizuno Musha Miles: 8.00 | Newton Gravity LE Miles: 7.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| PM: Treadmill - 8.3 miles in an hour w/ strides. Didn't get out this morning because I was being lazy, but this felt pretty good. Sweatin everywhere. As I do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 5.00 | 0.00 | 17.50 |
| AM/Lunch: Flourtown Tempo Loop - 13.5 miles, averaged 7:11
5 x 1 mile with 2:00 recovery jogs (~9:00-9:45). 5:46, 5:41, 5:41, 5:44, 5:43 (5:43 avg)
4 up/3.5 down
I skipped my last repeat. I was working a bit toward the end but the effort was normal. I was far ahead of projected pace and decided I have lots of time to add repeats (or minutes). Figured I would take this for now and . . . run with it. Pleased to finally be out of 6-minute purgatory for the first LT session of the year. I always seem to run this workout early in a buildup just below to just over 6-minute pace. This is pretty much what I was running 4 weeks out from Philadelphia last fall (off of more mileage and accumulated fatique, of course).
PM: Treadmill - 4 mile plod + weights and stretching
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| Newton MV3 Miles: 13.50 | Mizuno Musha Miles: 4.00 |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM: 6.6 miles easy. Core work. Legs were tired, but not trashed or sore.
Did not want to get out of bed this morning.
PM: Treadmill - 7 miles in about 51-52 minutes. I punched the emergency stop again. Felt really good. The run, not punching the emergency stop.
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| Saucony A5 Miles: 7.00 | Kinvara 5 Blue Miles: 6.60 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| Lunch: Treamill - 9 miles in 61:40 w/ 4-mile tempo @ ~10.2 MPH
Started at 10, then dropped every mile until the 4th, cut it back to 10 but then bumped it back so I ran the last kilometer between 10.1-10.4. Not what I was planning and my quality has jumped a bit too much this week. I feel great, but that's not the point.
I usually run a 5-mile treadmill tempo about 2-3 weeks out from a key half and run about 6:00 pace and run under that for the actual race. Feels good to be where I am already.
One more week of basebuilding even though this week looked a lot more like a regular training week.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| PM1: 6.75 miles easy
Some snow. I was a cartoon character slipping on a banana peel in a few places. Lucky I was able to grab on to a fence (light snow over packed ice is super greasy). I managed not to fall.
Megan and I are going to try a Mexican place in Fort Washington. The new place in Chestnut Hill is extremely tasty, but it is expensive and the entrees are the size of appetizers (no rice or beans and no free chips and salsa). Drinks are expensive and scanty as well. This place looks pretty good.
PM2: 35 minutes on the bike, followed by stretching and a pretty decent core session
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| Newton Gravity III Miles: 6.75 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.90 | 8.00 | 9.00 | 0.00 | 85.90 |
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| Kinvara 5 Blue Miles: 21.85 | Mizuno Musha Miles: 12.00 | Newton Gravity LE Miles: 7.50 | Saucony A5 Miles: 15.30 | Newton MV3 Miles: 13.50 | Saucony A6 Miles: 9.00 | Newton Gravity III Miles: 6.75 |
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