| 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 | | 68.50 | 0.00 | 0.00 | 0.00 | 68.50 |
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| Nike Vaporfly 1 Miles: 7.90 | Saucony Ride Teal Miles: 4.00 | Saucony Kinvara Pro Miles: 12.00 | Saucony Kinvara 15 Miles: 4.00 | Saucony Freedom 5 Miles: 3.00 | Saucony Endorphin Pro White Miles: 10.30 | Puma Fast-R Nitro Elite 3 Miles: 21.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| PM: 7.9 miles, averaged 8:15. HR 146.
Megan ran 1:58:02 in the half. About 2 minutes better than the last time she ran, which was great.
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| Nike Vaporfly 1 Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 12 miles, averaged 7:57. HR 153.
11x1k
Miscounted, but in the right direction. Felt decent. Effort was slightly higher than subthreshold toward the second half, but I just rolled with it. It wasn't terribly hard, just touching closer to lactate threshold than I have been. Averaged 4:15ish or about 6:55ish.
PM: 4 miles, averaged 10:06. HR 124.
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| Saucony Ride Teal Miles: 4.00 | Saucony Kinvara Pro Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| PM: 5.7 miles, averaged 10:13. HR 123.
Evening: 4 miles, averaged 9:35. HR 123.
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| Saucony Kinvara 15 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 10.3 miles on the treadmill. HR 145.
4x10'
It was cooler and rainy and I didn't feel like getting wet. It was the right decision as I locked into the workout and dialed in the effort perfectly. I ran at 1% instead of 1.5% and started at 7.5 MPH and worked down to 7.9 MPH. I imagine there is about .5 MPH difference between the treadmill and my flat outdoor loop, but I used the opportunity to take in some gels and fluids and take lactate. Rep 1 = 7.5 @ 155 BPM @ 2.2 mmols, Rep 2 = 7.7 @ 155 BPM @ 2.1 mmols, Rep 3 = 7.8 @ 158 BPM @ 2.1 mmols, Rep 4 = 7.9 @ 160 BPM @ 2.3 mmols.
I took in 90g of gels (3 x 30g every 20' or so). This tell me that for longer reps, most likley HR should average between 155-162ish, but probably not much higher, though I would have to test. Effort feels about like marathon effort.
+ 25' sauna. HR 103.
PM: 3 miles on the treadmill. HR 116.
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| Saucony Freedom 5 Miles: 3.00 | Saucony Endorphin Pro White Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| PM: 6.4 miles, averaged 9:39. HR 126.
Tested some Puma super shoes. I'm still not completely sold on super shoes, but I want to like them. The Vapor Flys just aren't working for me, but maybe I need to be much skinnier and faster. The Saucony Endorphin Pros have been solid, but the wear on the upper sucks. These feel okay. Very bouncy but responsive. I'll have a better sense once I get some faster stuff with them.
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| Puma Fast-R Nitro Elite 3 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| AM: 15.2 miles, averaged 7:55. HR 145.
10 Miles Steady in ~75'
Solid long run to get reset. 10 miles @ 7:36 @ 151 BPM. Effort felt like honest zone 2 to slightly moderate up to just under or starting marathon effort. Felt like I could have gone many more miles. I took a 30g gel every 30' for the first 90'. Trying to learn to fuel. If I end up doing a marathon this fall, I will need to be able to take in a minimum of 60-70g per hour I think. Likely closer to 90-100 if my stomach can take it.
3 x 8 bench and 4-5 x 8 squats. I increased the weight significantly (90#, 90#, 100#, 110#); I have been conservative. Trying to not overdo it but also trying to build some serious strength in my legs. It's good for cycling, and I think it will also improve durability in running economy.
PM: sauna for 27'. HR 91.
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| Puma Fast-R Nitro Elite 3 Miles: 15.20 |
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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: 3 hours 5'. 50.4 miles @ 16.3 MPH. 190W. HR 128.
3x15' Tempo
227 @ 139, 230 @ 139, 232 @ 140. Solid session on the tempo loop. My last day on the old 38mm pathfinders. I set up two sets of tubeless tires at night. I was pretty proud of myself, never having done it. It is nice to learn a new maintenance skill and be a bit more self-reliant.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.50 | 0.00 | 0.00 | 0.00 | 68.50 |
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| Nike Vaporfly 1 Miles: 7.90 | Saucony Ride Teal Miles: 4.00 | Saucony Kinvara Pro Miles: 12.00 | Saucony Kinvara 15 Miles: 4.00 | Saucony Freedom 5 Miles: 3.00 | Saucony Endorphin Pro White Miles: 10.30 | Puma Fast-R Nitro Elite 3 Miles: 21.60 |
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