| 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: |
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.80 | 0.00 | 0.00 | 0.00 | 66.80 |
|
| Saucony Endorphin Pro White Miles: 28.20 | Saucony Ride Teal Miles: 11.70 | Saucony Kinvara 15 Miles: 6.50 | Saucony Kinvara 15 (All Black) Miles: 15.00 | Puma Fast-R Nitro Elite 3 Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM/Lunch: 3 hours 8' on the gravel bike. 48.5 miles @ 15.4. 184W. HR off?
Easy endurance. Ran into a guy I did a group road ride with last summer and rode with them on the Polly Ann for a bit, and shot the breeze. Nice to ride with people. Legs were a bit tired toward the end. Depleted from the last few days I think and the lifting soreness definitely settled in late.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 10 miles, averaged ~9:00. HR 133.
8x5'
Got up early before our year-end spring conference. It has been a while since I last exercised at 6:00AM. My HR was a bit suppressed and lactate was reading high for the first few reps, but the effort was right, so I just kept the pace the same throughout and lactate settled into 2.3-2.5 or so for the back half of the reps.
Boys weren't feeling well and then again this morning, so I am staying home with them.
PM: 4 miles, averaged 10:05. HR 122.
|
| Saucony Endorphin Pro White Miles: 10.00 | Saucony Ride Teal Miles: 4.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM: 6.5 miles, averaged 9:39. HR 122.
Up early. Felt good. Recovery pace is dropping.
PM: 4.4 miles, averaged 9:13. HR 116.
|
| Saucony Kinvara 15 Miles: 6.50 | Saucony Kinvara 15 (All Black) Miles: 15.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.20 | 0.00 | 0.00 | 0.00 | 18.20 |
| AM: 9.2 miles on the treadmill, averaged 8:42. HR 140.
3x12'
90" recoveries. Enough to take lactate and start a recovery jog. Started around 7.5 as that is where I started my reps on Monday. Increased the second and third rep. I don't recall if I increased the first rep any, but the second rep was 7.7-7.9 I think and then 8.0-8.2 on the third. Lactate was 1.5, 1.3, 1.5, so a bit too lowm but very controlled. 152 BPM, 152 BPM, 154 BPM. I could have averaged a bit higher HR, but I didn't won't to overcook the session. Ended up too conservative, but that is better than the alternative. Next week I will start around 8.0 probably and adjust up or down depending on the readings. I think it will be worth repeating the same structure and just increase the pace.
PM: 9 miles on the treadmill, averaged 8:31. HR 140.
10x3'
Decided to try a double threshold session running. I have done mixed doubles of cycling and running recently, but am undecided on that approach, so I figured I would test this. I felt solid and lactate was low to start then seemed like it was right in the sweet spot. Paces were around 8.2 or so to start then worked my way down to 8.5, 8.6, 8.7, 8.8. This session added some solid volume to the week. I think I will keep on day of double threshold for several weeks and only then later maybe gradually introduce two days. If it accelerates things the way I hope, I will keep it in the rotation for fall.
|
| Saucony Endorphin Pro White Miles: 18.20 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM: 4.4 miles, averaged 10:18. HR 120.
PM: 3 hours 8' 52.8 miles @ 16.8 MPH. 193W. HR 133.
Thursday Night Dirt!
First one of the season for me. Rode B group as planned as I have a long run tomorrow. Still got in a solid workout and it was nice to chat with people.
|
| Saucony Ride Teal Miles: 4.40 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 16 miles, averaged 7:35. HR 149.
11 Miles @ Marathon + 15-20"-~Light Marathon Effort
Averaged 7:17 for the 11 miles @ 153 HR. Felt very good throughout and the pace was dropping and not too hard. Steady to moderate to just about marathon effort. I took in 90g of carbs in gel form per hour, which is a new record. Feel like things really moved in the right direction this week. By mile 3 I was under 8' and mostly running around 7:35-7:08 for the faster miles without much of a change in effort.
|
| Puma Fast-R Nitro Elite 3 Miles: 16.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| AM: 3.3 miles, averaged 10:42. HR 115.
Up and out the door early before the boys were up.
PM: 2 hours 42'. 47.8 miles @ 17.7 MPH. 217W. HR 135.
1-Hour Gravel Simulation
I was thinking I would be okay with 245-250, but though I could likely hold something in the 260s if I started sensibly. Everything went well and I got off to a fast start. The new wheels are running fast (they should for the price!). Loop was in good shape as it had been graded this week and sprayed in places, but not soaked. Well, until a thunderstorm came through and pelted me, but I just rode through it.
I kept up at 249 watts @ 147 HR through the first half and 270 for the second half @ 149 HR, so not much of an increase in HR but the watts went up a good deal. I was pretty pleased with the session. Bike fitness is coming back and running fitness is coming along nicely.
+Weights and 26' sauna. HR 95.
4 x 8 squats. 70#, 80#, 100#, 100#
After picking up my road bike for front brake service
|
| Saucony Ride Teal Miles: 3.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.80 | 0.00 | 0.00 | 0.00 | 66.80 |
|
| Saucony Endorphin Pro White Miles: 28.20 | Saucony Ride Teal Miles: 11.70 | Saucony Kinvara 15 Miles: 6.50 | Saucony Kinvara 15 (All Black) Miles: 15.00 | Puma Fast-R Nitro Elite 3 Miles: 16.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|