| 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 | | 50.75 | 7.10 | 3.72 | 0.00 | 61.57 |
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| Newton (Marathon Workout) Miles: 27.82 | Saucony Kinvara Miles: 12.50 | Newton Trainer 4 Miles: 15.75 | Newton Trainer 5 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 4.00 | 0.00 | 0.00 | 16.25 |
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One of the many versions of my long run loop - 16.25 miles, averaged 6:57. About 11 miles were what I have been calling marathon pace (6:30-6:59), but since that sounds silly two weeks out, we will say 4 since that's when I said "Okay, run 4 miles at or a bit faster than goal pace." Miles 1-3 dropped from 8:10 to 7:00 then, 4-10 were in the 6:50s, then the pushed it on the downhill to get some more downhill practice, so mile 11 was very fast MP @ 6:19, then pretty flat for 3 miles 6:36, 6:33, 6:31, then the last 2.25 around 7-7:10. Legs responded well, but they aren't quite ready for the marathon (thankfully because it's too soon).
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| Newton (Marathon Workout) Miles: 16.25 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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North side - 6.5 miles, averaged 7:40
Not sure if my father is going to come see me race in two weeks. You can bet I'm pretty happy currently.
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| Saucony Kinvara Miles: 6.50 |
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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 |
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AM: Old Standby - 6.5 miles, averaged 8:04. Did a couple strides.
PM: North side - 5.5 miles, averaged 7:28. Felt like a had a good tempo to my stride this afternoon: relaxed, but tall. High cadence, feet landing under my center of mass. It's been quite a few days.
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| Newton Trainer 4 Miles: 6.50 | Newton Trainer 5 Miles: 5.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: Old Standby - 6 miles, no watch. Felt sluggish. Last pre-marathon workout tomorrow. I'll probably run at 5k pace until failure. Just kidding, Bam. Long 10k tempo, I think. Maybe just 5 if the energy level isn't there. Last buildup I did 4 x 1 mile @ HMP, which was good but it got me more in the mood to run a half rather than the full. Not tapering too much until after tomorrow. PM: North side - 5 miles, averaged 7:54. Did a couple strides.
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| Saucony Kinvara Miles: 6.00 | Newton Trainer 4 Miles: 5.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 3.10 | 3.72 | 0.00 | 11.57 |
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Last chance workout. I was going to do a long 10k (6.25 miles) a goal pace, but Coach Bam suggest 6 x 1k @ HMP w/ 1k floats at MGP. Clearly he no longer thinks of me as a hobby jogger because when I suggested 6.25 miles last buildup at MGP he said that was for big boys so do 5 or do 4 x 1 mile @ HMP. I did some math last night and realized I would probably be running 7.44 miles at 10-15 seconds average below marathon pace. 65 degrees w/ 73% humidity to start 76 and 55% when I finished. It wasn't easy, but I imagine I will be running in the 30s or 40s in northern Maine this time of year. I bailed on the last k float because I was done. Effort was high at the end. I still got in 6.8+ miles at 6:24 pace, which is about 11 seconds fast than my A++ goal, so that's good. 2.75 up and 2 down w/ 6 x 1k @ HMP w/ 1k float @ MGP
Average mile pace for ks (HMP, GMP)
Set 1: (6:14, 6:33)
Set 2: (6:08, 6:36)
Set 3: (6:10, 6:33)
Set 4: (6:10, 6:35)
Set 5: (6:13, 6:39)
Set 6: (6:26, bailed) Headed to Toledo to see Megan. Should be a couple easy, short runs on soft trails.
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| Newton (Marathon Workout) Miles: 11.57 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Wildewood - 4.25 easy with Megan on some soft trails I was just thinking how 60-65 miles used to be a big week. I've got pretty comfortable at 75-85. After the marathon and some days off I'll build back up and keep it there. |
| Newton Trainer 4 Miles: 4.25 |
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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 |
| Day off. Checked the 10 day forecast. Should be in the 40s to start and into the 60s for a high. Time will tell, but northern Maine isn't exactly known for its scorching temps at any time of the year. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.75 | 7.10 | 3.72 | 0.00 | 61.57 |
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| Newton (Marathon Workout) Miles: 27.82 | Saucony Kinvara Miles: 12.50 | Newton Trainer 4 Miles: 15.75 | Newton Trainer 5 Miles: 5.50 |
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