| 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 | | 58.10 | 4.00 | 3.20 | 3.30 | 68.60 |
|
| Altra One V3 Miles: 37.00 | Brooks Launch 3 Red Miles: 4.00 | Altra One 2.5 Miles: 27.60 | Cross Training Minutes 2018 Miles: 15.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 2.00 | 0.00 | 13.00 |
| Lunch/PM: 13 miles, averaged 7:53. HR 156.
Aerobic Builder (6 Miles)
30' up/30' down. Workout was 40', but I was close to 6 miles, so I just finished up. Barely managed sub-7, but had a good progression with the last two miles in 6:36 and 6:27.
Splits: 7:16, 7:15, 7:04, 6:53, 6:36, 6:27
Low 7s are definitely between high moderate and marathon effort. Lots of work to do.
|
| Altra One V3 Miles: 13.00 |
| |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM: 6.6 miles, averaged 9:50. HR 129. PM: 4 miles, averaged 9:38. HR 129. |
| Brooks Launch 3 Red Miles: 4.00 | Altra One 2.5 Miles: 6.60 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM/Lunch: 8 miles, averaged 8:00. HR 155.
PM: 2 miles on the treadmill to warm up for weights. HR 143.
Did various back, shoulder, bicep, and tricep machines
I was drawn for the Beach to Beacon lottery. I have missed the last two years, so I'm happy to go back. I managed to stay up the Thursday night before I needed to sign up and had a few beers. I forgot to set my alarm and didn't realize until lunch time I goofed. I'd like to run a substantial PR, but I'd be happy just being a heck lot fitter than I am.
|
| Altra One V3 Miles: 2.00 | Altra One 2.5 Miles: 8.10 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 1.20 | 3.30 | 14.00 |
| PM: 14 miles, averaged 7:52. HR 150.
Mixed Effort Minutes Workout
30' up/22' down. 8' @ HME, 5' jog, 10 x 2' on/off
First 3 reps at 10k effort, last 7 @ 5k. My watch put cool downs after every recovery, which is pretty dumb for a smart watch. So I did 11 reps. The second one was a bit over 2 minutes and I spend a couple minutes more jogging to figure out the issue. I ended up lapping the cool downs, which only added 1-2 seconds of recovery. I felt strong at the end. Got some decent mileage for the day.
|
| Altra One V3 Miles: 14.00 |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles, averaged 9:53. HR 127.
Light rain. Nice plod.
|
| Altra One 2.5 Miles: 4.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Noon: 8 miles, averaged 8:06. HR 152. Did some strides.
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Lunch: 8.4 miles, averaged 7:41. HR 157.
Kept the pace fairly steady easy to moderate.
PM: 15' on the StairMaster to warm up for weights.
Did captain's chair, biceps, triceps, shoulders, back, some deep core. Most of the soreness from Tuesday is finally gone.
|
| Cross Training Minutes 2018 Miles: 15.00 | Altra One 2.5 Miles: 8.40 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.10 | 4.00 | 3.20 | 3.30 | 68.60 |
|
| Altra One V3 Miles: 37.00 | Brooks Launch 3 Red Miles: 4.00 | Altra One 2.5 Miles: 27.60 | Cross Training Minutes 2018 Miles: 15.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|