| 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 | | 77.00 | 8.00 | 0.00 | 3.00 | 88.00 |
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| Kinvara 5 Blue Miles: 20.25 | Mizuno Musha Miles: 5.00 | Newton Gravity III Miles: 8.25 | Kinvara 5 Miles: 4.25 | Inov-8 Roclite 295 Miles: 8.50 | Saucony A5 Miles: 20.25 | Kinvara 5 Green Miles: 13.00 | Saucony A6 Miles: 8.25 |
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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 |
| PM: 16 miles slow. HR 150.
Warm, humid, and the dew point is up. My endurance is terrible. Baseline established.
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| Kinvara 5 Blue Miles: 16.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 8.5 miles. HR 144.
The SlowJoe numbers 76/77%/67 DP. Not terrible mind you, but I've been running in the 70s with humity between 25-40% with the dew point in the 40s.
PM: 5 miles. HR 146. Did a bunch of strides.
Late: Stretching and core that I didn't finish earlier. |
| Mizuno Musha Miles: 5.00 | Newton Gravity III Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM: Wissahickon Trails - 8.5 miles. HR 141.
PM: 4.25 miles. HR 148. A little bit faster than I've been running. 7:30 last mile like a rock star. Hoping to knock out a string of 6:30s in the morning.
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| Kinvara 5 Miles: 4.25 | Inov-8 Roclite 295 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| AM/Lunch - Flourtown Tempo Loop - 15 miles, averaged 7:28. HR 156. Did an 8-mile AT tempo @ 6:30 pace
3.5 up, 8 miles steady, 3.5 down with a couple strides
6:37, 6:38, 6:30, 6:31, 6:26, 6:28, 6:23. HR 165-169, so basically right at the top of the zone and a bit high and working out of it at the end. Felt comparable to the range I usually do. Used my watch for the first few hundred meters then pretty much just let it autolap.
Weather in the low to mid 60s but low dew point and low humidty. Good workout for me today, but I generally do fine with aerobic stuff. The construction seems to be done on the loop for now, but they messed up my footing in places. Barstools!
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Lunch: 8 miles easy. HR 134. Stretching and Core.
PM: 4.25 miles easy. HR 135.
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| Kinvara 5 Blue Miles: 4.25 | Kinvara 5 Green Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Lunch - 5.25 miles. 6 x 200 on the track 38-40 to start, a couple 35s, the just under 34 while the richs kids threw frisbees around me. Felt good to get moving a little.
No real goals for tomorrow's race. Just run hard and see what happens. Legs have some miles in them but that's generally how I race 5ks.
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| | Race: |
Run, Walk, and Roll 5k (3.1 Miles) 00:17:33, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 3.00 | 13.25 |
| AM: RUN, WALK, AND ROLL 5k in 17:34
3 up/2.25 down
Decent effort today. Getting my mileage back up, so I figured I would be slugglish. I wasn't too much. I drove about 40 minutes with my new running buddies. We got there in plenty of time to warm up. Scoped out the course, which was an out and back with some unfortunate turns onto and off from sidewalks but not terrible.
We warmed up 3 miles. Did some light stretching and strides. We got started RIGHT ON TIME. They yelled "go!" and I got jammed in to a bunch of the overzelous and underfit. Jonathan took off. Leo was in front of me but I caught up to him. Things thinned out from there. First mile was fine. Mile 2 was slow with the left-hand turn over the sidewalk and up a short grade. I was ahead of Leo but he came back and we ran together for a while. Hit the turn around and came back up a short grade on a path that caused me to start to fade. I picked it back up a bit after 2 miles (11:13 was the split I heard) but kind of coasted. Wasn't completely into it today but I didn't dog it either. Definitely warmer and more humid than the 5k we did a few weeks ago.
I'll get my faster legs and ability to hold sub-5:30 pace once I man up (to use a phrase I don't care for) and I get into some track workouts. I had a very good week of running this week and felt normal again. Plenty of time to get in a solid training block and run a big 10k PR on August 1. Just need to be patient.
5:32, 5:48, 5:42, 31.3
PM: Treadmill - 5 miles slow. HR 134. Core work and light stretching.
Decided to run next to Megan in the air conditioning. The humidity has come in and I didn't feel like making up a random route. I was somewhat confused when my watch starting autolapping (forgot to turn it off after the race), but it has built in accelerometer. It's pretty far off but I think the cadence is pretty close.
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| Saucony A6 Miles: 8.25 | Kinvara 5 Green Miles: 5.00 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 77.00 | 8.00 | 0.00 | 3.00 | 88.00 |
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| Kinvara 5 Blue Miles: 20.25 | Mizuno Musha Miles: 5.00 | Newton Gravity III Miles: 8.25 | Kinvara 5 Miles: 4.25 | Inov-8 Roclite 295 Miles: 8.50 | Saucony A5 Miles: 20.25 | Kinvara 5 Green Miles: 13.00 | Saucony A6 Miles: 8.25 |
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