| 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 | | 56.60 | 9.00 | 4.10 | 1.70 | 71.40 |
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| Altra Escalante Miles: 27.70 | Altra One 2.5 Miles: 18.40 | Altra One 2.5 Black Miles: 17.30 | Brooks Launch 3 Red Miles: 8.00 | Miles With Megan Miles: 3.20 |
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Glass City Half Marathon (13.109 Miles) 01:27:51, Place overall: 50, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 9.00 | 1.10 | 0.00 | 15.70 |
| AM: Glass City Half Marathon in 1:27:51 as a progressive workout. HR 162.
Megan wanted to run Glass City again this year, which I was not keen on but figured I would need to do my weekend workout anyway. Decided not to run it all out as I knew I would run a disappointing time (I ran 1:20 last year off only a few weeks of consistent training). I figured I would run it as a moderately paced run and maybe pick it up toward the end. I decided to run with the 1:35 pace group to start.
I got annoyed with the pace group as it seemed to yo-yo, so I just ran my own effort and didn't take splits or pay a ton of attention to time. I picked the effort up to moderate to marathon effort from miles 4-9 then picked it up to steady state and started picking A LOT of people off. The last kilometer I picked up the pace to make some strong passes, particularly in the last third of a mile to put a long kick on the last runner I could get. Ran hard once I hit the stadium just because that's what you do.
Short warm up (1 mile) and cool down (1.6 miles) I checked my splits on Strava after. I guess 6:10 on the last mile. I was close.
Splits: 7:13, 7:03, 7:03, 6:48, 6:48, 6:48, 6:39, 6:41, 6:34, 6:20, 6:30, 6:26, 6:08, 5:38 (partial)
The course has a few more small hills this year due to course changes to avoide construction.
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| Altra Escalante Miles: 15.70 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Lunch: 6.6 miles, averaged 9:54. HR 134.
Slow recovery. Legs were a bit heavy but felt very good overall, which means I ran the right effort yesterday. I did not want to spend 4-5 days getting the soreness out of my legs as I did last year. It was around 65 when I got out. Very nice weather.
PM: 4 miles, averaged 9:28. HR 145.
Breathing felt very labored for some reason. Felt like an air quality warning, but there wasn't one. HR confirmed what the breathing suggested.
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| Altra One 2.5 Miles: 6.60 | Altra One 2.5 Black Miles: 4.00 |
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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 |
| Lunch: 8 miles, averaged 8:06. HR 157.
Felt a little rough. Warmish out. Better the sun I got than the rain called for
PM: 4 miles, averaged 9:39. HR 136.
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| Brooks Launch 3 Red Miles: 8.00 | Altra One 2.5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 3.00 | 1.70 | 12.00 |
| PM: 12 miles, averaged 7:49. HR 161.
20' Tempo + 10 x 1' On/Off
I was tempted to wait another day, but then just went with it. Warmed up 30 minutes with a few strides. I avoided the geese who have just hatched goslings in the last day or so. It was a little windy, but cooler than yesterday. I started slow and then worked my way down. I thought for sure I was slowing down in the last mile, but I was speeding up considerably. I got into the wind and the ever so slight grade change and died with 30 seconds to go. I collected myself and did my 5' jog and went into the last part of the workout. First 5 were at 10k effort and the last 5 were at 5k effort (more or less)
Splits: 6:27, 6:20, 6:09, 6:13 for the partial, 6:18 average
The 1' were roughly 5:40-5:58. Cooled down just over 2 miles. This was a fiarly difficult workout. About the same effort as last week, but with more tired legs plus the bonus part of the session.
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| Altra Escalante Miles: 12.00 |
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| | Comments(1) |
| | 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 9:55. HR 133.
First few with Megan. Beautiful weather.
I've done some thinking and planning over the last few days and I'm ready to return to serious racing. I'm running Beach to Beacon in August, Detroit International Half in October, and the Houston Marathon in January. The schedule basically gives me 12 weeks between races to do 10k training, half training, and marathon training (actually maybe 13 weeks for that). I've never taken such an approach, but I think it's the right one particularly since it will take me all summer and fall to get into serious PR potential shape. I'm very excited. I'm 33 and started running late. Other than incidentals there's no reason I don't have some years ahead of me.
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| Miles With Megan Miles: 3.20 | Altra One 2.5 Black Miles: 4.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| PM: 7.8 miles, averaged 8:24. HR 151. Did some strides.
Took it easy, but breathing felt somewhat labored. Might be the spring flora.
Late: AIS glute and hamstring
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| Altra One 2.5 Miles: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| PM: 8.8 miles, averaged 7:26. HR 159.
Drove out to Stony Creek. Rather than doing the loop I did an out and back because I wanted to make the run a bit harder and I still cannot figure out which direction is the harder way. I felt pretty blah the first two miles, but I was suprised to see low 7s after 4 miles as my legs didn't feel like they were moving that fast. My breathing was fairly moderate to uptempo, which the HR confirmed.
It was a bit cold, but that just meant the path wasn't at all busy.
Late: AIS, hip routine, and push-ups
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| Altra One 2.5 Black Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 56.60 | 9.00 | 4.10 | 1.70 | 71.40 |
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| Altra Escalante Miles: 27.70 | Altra One 2.5 Miles: 18.40 | Altra One 2.5 Black Miles: 17.30 | Brooks Launch 3 Red Miles: 8.00 | Miles With Megan Miles: 3.20 |
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