| 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 | | 55.70 | 4.00 | 5.75 | 1.25 | 66.70 |
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| Altra One V3 Miles: 30.00 | Altra One 2.5 Miles: 28.30 | Nike Pegasus Miles: 8.40 | Cross Training Minutes 2018 Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 4.00 | 2.00 | 0.00 | 13.20 |
| Noon: 13.2 miles, averaged 7:38. HR 160.
6-Mile Aerobic Builder
6:55, 6:52, 6:45, 6:44, 6:38, 6:29 (about 6:43 average). HR 172.
30' up/30' down
Same workout as last week. Warmed up a bit faster, fast miles were faster, cool down was slower. My legs felt kind of dead as I progressed through the workout. Not sure if it was running to hard to finish yesterday's run or doing the StairMaster to warm up for weights, or just general fatigue. I think this is about 15-18 seconds faster than last week. I'll be happy when I cut off another 30 seconds or so. All in time.
Happy Easter!
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| Altra One V3 Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:15. HR 135.
Skipped my morning run. Should have got out as I didn't sleep well with the extra sleep. Had a good afternoon nap, as I felt exhausted. Yesterday wore me out. Legs felt fine, just tired.
Had a not inconsiderable amount of leftover ham.
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| Altra One 2.5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| AM: 8.4 miles, averaged 7:44. HR 155.
PM: 4 miles, averaged 9:44. HR 132.
Rainy and cold this afternoon. Took it slow but felt sluggish anyway.
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| Nike Pegasus Miles: 8.40 | Altra One 2.5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| PM: 8.3 miles, averaged 7:48. HR 156.
It was extremely windy and snow was blowing albeit not accumulating.
I went to my first phyical in some time today at 3:00. I fasted, which wasn't as bad as I thought. Blood pressure was 110/72 and my EKG showed a heart rate of 40, which of course immediately set the doctor off. She still isn't sure about the data on the print out so she sent me to a cardiologist.
I wish I had all of my numbers from my fitness checkup at Purdue from fall 2013. I know my resting HR was 37 and my weight was 171, but I can't remember my other numbers. I do recall my good cholesterol was beyond the measurable range on the machine.
I also asked her for a physical therapy referal for my hip/psoas, which has been tight for several years. It is long overdue to be released, which will hopefully help with flexibility, efficiency, and injury prevention.
I ran immediately after the visit and actually felt decent and had a solid finish to the run. I had a few snacks and asked Megan to pick up some Buddy's pizza as I didn't feel like cooking.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 3.75 | 1.25 | 12.70 |
| PM: 12.7 miles, averaged 7:56. HR 154.
Fartlek: 8 x 3'(1')1'(3')
Recoveries were 1 minute after 3' (at 10-mile effort) and 3 minutes after the 1 minute (at 5k effort). I worked into a bit as the warmup was only 2 miles, when I typically need at least 30 minutes (3+ to 3.75 miles, sometimes more than 30' and more than 4 miles) and I didn't want to get burned, which is fairly common with the 10 rep version of this workout. It's harder than it might appear on paper, especially if you try to blast the 1' efforts.
Probably my best workout since I have started to build back up since around mid to late February. I don't think I am too far off from where I was in late November of this fall when I just started to get to the point where I could start to get to the point of getting in shape again.
Fairly cold, and a little wind. Better than yesterday's foolishness. Maybe some light snow into early next week. Bleck!
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| Altra One 2.5 Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| AM: 4.6 miles, averaged 9:51. HR 132.
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| Altra One 2.5 Miles: 4.60 |
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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 |
| PM: 8.5 miles, averaged 7:37. HR 157.
Steady easy to fairly moderate.
A woman collapsed on the sidewalk and she didn't get up, so I ran over to help her. I asked if she was okay, sat her up, then pulled her up. A couple came over and asked her about her blood sugar, which was the apparent problem. They took her to get something to eat.
PM2: 60' walking @ 15% incline on the treadmill. Did weight and core after (captain's chair and core machine). Megan did her long run. I watched a bit of an MLS soccer match |
| Altra One V3 Miles: 8.50 | Cross Training Minutes 2018 Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.70 | 4.00 | 5.75 | 1.25 | 66.70 |
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| Altra One V3 Miles: 30.00 | Altra One 2.5 Miles: 28.30 | Nike Pegasus Miles: 8.40 | Cross Training Minutes 2018 Miles: 60.00 |
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