| 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 | | 71.62 | 8.00 | 7.53 | 1.00 | 88.15 |
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| Saucony Kinvara 2 (2) Miles: 20.50 | Newton MV2 (Black) Miles: 14.50 | Loose Dogs Miles: 1.00 | Saucony Kinvara 2 Miles: 19.00 | Newton Sir Isaacs (wide) Miles: 9.25 | Mizuno Musha Miles: 9.40 | Newton MV2 (3) Miles: 15.50 |
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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 |
| North side - 8.5 miles, averaged 8:29. Just zoned out with my iPod and shut my watch screen off. Very enjoyable run.
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| Saucony Kinvara 2 (2) Miles: 8.50 |
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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 |
| Dynnamite Loop (newer, longer version of the firecracker loop) - 12 miles, averaged 7:53. Did some strides.
Happy birthday to Michael Jordan. I stepped off the treadmill in Philly a few weeks ago and there was a ESPN Classic game on in which Dr. J and Jordon were anounced. One of the last Irving played I think. Trying to find it so I can waste time I should be working this evening.
Night: 45 minutes of rolling, stretching, and core work
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| Saucony Kinvara 2 (2) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 8.00 | 0.00 | 0.00 | 18.75 |
| AM: Aerobic Builder - 14.5 miles, averaged 7:25. 8-mile tempo, averaged 6:37/6:38. Effort was right, pace was not what I wanted but the roads were worse than the other day, so I will take it. A few places I was basically running in kitty litter (just before packed snow turns to slush), particularly after mile 4-5 when the temp started to warm.
Just going to keep at it. Plenty of time to get down to my super secret goal pace :-)
Splits: 6:34, 6:38, 6:41, 6:34, 6:38, 6:41, 6:41, 6:33
PM: North side - 4.25 miles averaged 8:06
Two runs outside today. Almost like I am cheating on the treadmill. Tights this morning and shorts and a t-shirt this afternoon and sockless (keeps you light on your feet in those chilly puddles despite 48 degree temps). Also got chased by my first dog of 2014. Nothing serious. Yelled at it for a while to go home.
Pre-bed: 15 minutes of rolling and stretching
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| Newton MV2 (Black) Miles: 14.50 | Loose Dogs Miles: 1.00 | Saucony Kinvara 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Decided to wait to run this afternoon to get the benefit of the late sun and "warmth," get some more sleep, and put more time between runs (something I am trying to make a practice).
A pedestrian was hit and killed by a car yesterday 1/10 mile from my house. I would say that covered sidewalks had something to do the person being in the road, but I don't have any of the details. I found out this morning. Brandon texted me to tell me as he pased right by there around 3 when he saw me and I was walking home.
PM: North side - 9.25 miles, averaged 7:47
Pre-bed: 35 minutes of rolling, stretching, and core (planks mostly, just under 9 minutes between 6 positions).
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| Newton Sir Isaacs (wide) Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 1.00 | 9.40 |
| Purdue Co-Rec - 9.4 miles w/ some pickup 400s and 8 x Atrium Strides
7.75 on the treadmill (it was cold and rainy and I am delicate) w/ some weak 400s on/off ~goal 10k pace (5:50-5:45) to 5k pace (5:42-5:35) that felt, well, like 5k pace. Headed up stairs to the track and did 8 strides. Was super flat but I got going at the end. ~29-33 seconds on/~58-64 seconds off.
Followed it up with some "true" raw almonds and an almond butter and jam sandwich that only a runner could both love and still call a sandwich (2 x Ezekial 4:9 toast + ~2 T raw almond butter + 1 T jam = ~400 calories). Probably needs half a banana and it will be perfect.
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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 |
| Campus loop w/ Brandon - 9.25 miles, averaged 7:42. Then back to the gym for 6 x Atrium Strides (1.25 miles). Got Brandon to breathe a little on those :-) I leaned over my shoulder and ribbed him a bit: "Hey, we are running ~4:40-4:45 pace or just under your 10k PR pace!!"
The wind was 100% headwind w/ 30-40MPH gusts through a few steretches. One 8:10 for one of those miles. ~6:30 effort :). Very enjoyable run even with an almost stopped-in-your-tracks head wind. Ran on part of the new 231 extension for the first time. I think it is around mile ~18-20 of a 24-mile long run loop I marked out for 3 and 4 weeks from now. Going to go LONG this buildup. Two 24s instead of one 24 like last spring.
Feeling good.
Late: 35 minutes of rolling, stretching, hips and glutes + light core
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| Saucony Kinvara 2 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.22 | 0.00 | 7.53 | 0.00 | 19.75 |
| AM/Early afternoon: LT Minutes Repeats: 3 x 15 Minutes w/ strict 3:15 recovery jogs. 15.5 miles, average 7:01. 4 mile warmup with ~.5 mile @ MP, 3.5 mile cool down.
Interval 1: 6:03 pace; 2.48 miles
Interval 2: 5:59 pace; 2.51 miles
Interval 3: 5:54 pace; 2.54 miles (5:59 overall average)
Went by effort on these until the final 4 minutes when I cheated. The overall pace stayed the same though. This is almost exactly the same workout I did 10 days before the Indy Monumental Half. It is harder than the Hanson Brothers even though it is a half mile less quality, but I never got to see it pay off because I was injured, but this workout suggests I am closing in on PR half shape if I am not already there. I want to run faster than that though. I am not fast enough to be satisfied with a few seconds here and there. 4 weeks should be enough time to lower the LT pace a few ticks. I am quite pleased with the effort on tird legs today.
Aside: Has anyone ever titled their blog "Darn it, Jim! I Am a Marathoner Not a Miler!"? Mine will never change, so maybe I will have to put a colon after my current one.
PM: North side - 4.25 miles, averaged 8:25
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| Newton MV2 (3) Miles: 15.50 | Saucony Kinvara 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.62 | 8.00 | 7.53 | 1.00 | 88.15 |
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| Saucony Kinvara 2 (2) Miles: 20.50 | Newton MV2 (Black) Miles: 14.50 | Loose Dogs Miles: 1.00 | Saucony Kinvara 2 Miles: 19.00 | Newton Sir Isaacs (wide) Miles: 9.25 | Mizuno Musha Miles: 9.40 | Newton MV2 (3) Miles: 15.50 |
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