| 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 | | 54.00 | 0.00 | 2.00 | 0.00 | 56.00 |
|
| Saucony ISO Triumph Miles: 20.25 | Kinvara 5 White/Black Miles: 16.25 | Kinvara 5 Black/White 2 Miles: 10.00 | Saucony A6 Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles slow. HR 127.
Got out late as I was up late being stupid. It was cold and windy but I enjoyed my run.
|
| Saucony ISO Triumph Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. HR monitor wonky. ~132-134.
Had bit of trouble getting out of bed this morning, so I ran after Megan and I got home. Cool and light rain. Nice run.
|
| Kinvara 5 White/Black Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles quite easy. HR 135. Did some strides.
Spoke too soon on the racing weight #mustberaceweek Quite chilly outside for this time of year (hat, gloves, and baselayer). Nice run though.
|
| Kinvara 5 Black/White 2 Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 |
| AM: 9.5 miles. HR 142.
Pre-Race Sharpening Workout: 2 x 1600 (400) + 4 x 200 (200)
5:44, 5:46.8
35.7, 35.3, 34.1, 32.7
Turned off my lap timer after the first 400 meters, which I think was 1:27/1:28, but then I got moving and settled more or less into the goal pace spectrum of 5:40-5:48. A little wind, but not too bad. Felt okay. It has been quite cold, which will work to my benefit on Saturday. The expected wind will not.
PM: 30 minutes on the elliptical (HR 116 or about the equivalent of maybe 10:15-10:30 on the roads). Stretching, core, and pushups.
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: 6.25 miles easy. Tapering.
Went out after teaching and a nap. Feeling okay. Trying to keep stress levels down so I can focus on running something respectable on Sunday and not embarrass myself like last spring. I've not had much luck running halfs when not in marathon training (though I guess I haven't run too many stand-alone half marathon since I started putting up real mileage in 2013). Except Philadelphia Rock and Roll 2013. I had magic in my flats that today.
|
| Saucony ISO Triumph Miles: 6.25 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: 6.25 miles. Did 8 x 200 descending on the track.
Starting at 5k pace and working down, averaged about mile pace. Short and easy tomorrow.
+ Stretching, core, and pushups
Bib #15. I checked some other low bibs. Some are sub-55:00 10 milers, others have posted some pretty pokey times so I have no idea what I am seeded.
Wind looks like it shouldn't be terrible Sunday morning. It will, however be very cold 28-30 degrees. I should probably have some arm bands or something. That's a touch cold for a singlet but I've done it fairly often.
|
| Kinvara 5 White/Black Miles: 6.25 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM/Lunch: 4 miles. Did a few strides.
It was snowing. Individual Snowflakes, the size of snowballs, falling at snowglobe pace.
Should be ready to go for tomorrow. Plan is to keep most of the race in the 5:40s except for mile 7-8, which looks a bit nasty, until mile 8 and then pick it up, giving it heck the last 5k, which is basically the same as the last 5k of the Rock and Roll. I dropped about 20 seconds off from my time on that last fall.
A- goal <1:16:02 (a PR)
A goal <1:15:30
A++ goal <1:15 (unless I am underestimating my fitness this might take a few more cracks)
I hope I have a good race. I really need it.
|
| Saucony ISO Triumph Miles: 4.00 |
| |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.00 | 0.00 | 2.00 | 0.00 | 56.00 |
|
| Saucony ISO Triumph Miles: 20.25 | Kinvara 5 White/Black Miles: 16.25 | Kinvara 5 Black/White 2 Miles: 10.00 | Saucony A6 Miles: 9.50 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|