| 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 | | 43.60 | 0.00 | 0.00 | 0.00 | 43.60 |
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| Saucony Endorphin Pro White Miles: 31.60 | Nike Vaporfly 1 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM/Lunch: 5.3 miles on the treadmill, averaged 12:09. HR 118-123?
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| Saucony Endorphin Pro White Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 70' on the treadmill. HR 136.
5 x 6' Subthreshold
7.0 @ 155 BPM @ 1.7 mmols, 7.0 @ 151 BPM @ 1.4 mmols, 7.1 @ 153 BPM @ 1.2 mmols, 7.2 @ 154 BPM @ 1.4 mmols, 7.3 @ 156 BPM @ 1.9 mmols
Did my first-ever lactate testing for running. I've done it recently on the bike twice, but think the combination of a treadmill and lactate testing is pretty efficient. I used to not do well at the sight of blood, but after donating plasma a bit over the last few months, it is easy peasy.
Why bother with lactate testing as a hobby jogger? Pure curiosity, and when I started running I became a student of the sport, and that is when I did my best work. I have learned a good deal since then and just fiddling with a few changes.
PM: 3 miles on the treadmill, averaged 11:40. HR 115.
+35' sauna after. The boys came down in the basement while I was in there and were talking to me through the window. They were quite interested.
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| Saucony Endorphin Pro White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| PM: 5.3 miles on the treadmill, averaged 11:19. HR 123.
I did 35' of sauna after, but realized I am not getting hot enough as the sauna is not hot enough at sitting level. I made some adjustments but adding blankets over the top to trap heat, but I also planned to stand up. I tested this after Megan got home and it definitely worked. I started sweating within 2-3 minutes and my HR shot up pretty quickly. In my previous attempts it has stayed in the 70s. I figured if Conner Mantz's sauna HR is in the 90s I have been doing something wrong :-) I sweat like crazy and it was much harder to withstand the temperature. I kind of figured my previous attempts were too easy.
+ 20' sauna. HR 111.
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| Saucony Endorphin Pro White Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 4.6 miles, averaged 9:39. HR 138.
3 x 6' Subthreshold
I don't remember my HRs but I have them somewhere. I did these at 7.2. I had planned on my 5 x 6' and about 65-75' of running buy Sawyer left one of his shoes at home, so I had to drop it off.
PM: 6.4 miles, averaged 9:23. HR 146.
Friel Test
Warmed up 20, did 10' pretty steady around 158 BPM and then did the 20' portion @ 168 BPM. I think both were slightly conservative, but I think LTHR at 168 is pretty close. Maybe slightly higher around 171-173, but now I know. HR got up to 182, so my max is slightly higher than that but not too much.
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| Saucony Endorphin Pro White Miles: 11.00 |
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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: 60' on the trainer. 172W. HR 118.
Planned to do about 90' on so but just felt off and wasn't feeling it, so I capped it at an hour.
I did sauna after, but it wasn't hot enough and I had to pick the boys up. Oh well. Still working on getting those sessions dialed in.
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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 |
| AM: 12 miles, averaged 9:17. HR 137.
8-Mile MAF Test
Got outside for some fresh air. I was going to get on the road bike, but it was still a bit chilly and snow and ice was present in places on the tempo loop, so this was the right decision and I got my long run in for the week. I started out slow, and I knew my pace @ 139-140 BPM would be slow, but I didn't expect 9:20-9:30, but that is where it was and then it dropped quite dramatically without any change in effort, so my moodiness of the opening miles was eclipsed and I had a good run. Longest run in a while, and longest run outside this year.
Averaged ~9:08. HR 139/140
Lunch: 30' sauna. HR 105.
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| Nike Vaporfly 1 Miles: 12.00 |
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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: 2 hour 48' road bike ride. 187W. HR 134.
I decided to get outside as it was sunny and before it snowed again. Got the road bike ready as that seemed like the best tool as I know the dirt roads are likely a mess. Took a bit to get ready and settled in, but I ended up having a good, but frustratingly slow ride. 17.8 MPH was my steady gravel/gravel bike pace last year (19-20 MPH for the road bike), so I have some work to do.
+30' sauna after to warm up. I think I hit the sweet spot. HR 98.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.60 | 0.00 | 0.00 | 0.00 | 43.60 |
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| Saucony Endorphin Pro White Miles: 31.60 | Nike Vaporfly 1 Miles: 12.00 |
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